Thursday 181129

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WOD

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Complete 5 sets of:

500m Row

See below!

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Skill

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Complete 2 sets of:

10 Parallette Shoot Throughs (no push-up, no dip)

Then complete 2 sets of:

10 Parallette Shoot Throughs (with push-up, with dip)

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KV and HV ain’t scared of a little rowing, you shouldn’t be either!

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Row You Boat!

Sometimes you gotta do the unglamorous work to reach your goals. Cardiovascular capacity is important in CrossFit, and today we’re going to hit some 500m intervals to tune up your motor. Many of us don’t get very excited about lots of rowing, but that doesn’t mean you shouldn’t do it!

The goal for today is to go hard each and every set. If you do it right you’ll hit a new 500m PR on the first set, then try to fight to get as close as possible for the rest of the sets. We’ll pair up so you can manage your work/rest cycles but there is no hurry here. In order to get the most out of each 500, you have to rest in between. You’ll have 30 minutes to get through the 5 sets, plenty of time!

During your rest rather than lying on the floor questioning your life choices, perform one of the following: dynamic couch stretch, pigeon stretch, or hamstring stretch for 1:00 per side. This will help keep you giving your all during the sets!

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