Friday 160902

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Strength

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Power Clean

6 x 1 @ 90%

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WOD

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Complete for total rowing time:

Row 250m

Row 500m

Row 1000m

Row 500m

Row 250m

You’ll partner up and your rest interval will be the time it takes your partner to row their interval. You will keep track of the time it takes you to row each interval. Score is total time on the rower. From crossfit.com

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Don’t forget to wear your colors today!

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How Are You Going to Hit It Today?

Today we have some rowing intervals for you to enjoy. This workout can go one of two ways for you:

1. You can take your time, go half way, just kind of get through it and not go hard. Then at the end you’ll be like “that wasn’t so hard. I should probably go do some extra work during open gym.”

2. You can row your ass off, fighting hard to maintain your pace. You know how hard to row a 500m because you’ve done it a hundred times, so you go harder on the 250, you try to maintain a solid pace on your 500, and you pick a number as a goal and you stay below it during the 1000. Then you work back down. At the end of it your legs are shaky, you’re drenched in sweat, maybe a little nauseous, and you say to yourself “holy crap, that was terrible. I haven’t felt like this in a long time. But damn it, I crushed it. Hell yeah!! Now what’s for dinner?”

We suggest #2. Get after it today and make it worth your while!

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