S/S/S:
For Time:
2K Row
10 Min break before WOD
The first part of today is a monstructural test to see if you can maintain a high-level intensity for a slightly longer distance than we normally see. Goal should be sub-10 minutes.
WOD:
8 Min AMRAP:
7 Cal Row
7 Deadlifts (225/155)
7 Box Jumps (24”/20”)
| After a recovery period from the 2K row, the goal is to keep moving the whole time during the AMRAP. |
Scaling Options:
DL weight -> 185/130 -> 135/95 -> As needed (weight you could do 12+ unbroken if fresh)
Box height -> 20/16 -> as needed
Cool Down:
Cat/Cow Stretch – X20, slow and controlled
Video courtesy of HowCast
Joint Strike CrossFit 