We’re going into a de-load week prior to our re-test week next week.  Volume will drop a little, but intensity stays high.  Use it a s a small recovery time to get ready for some good, heavy lifts next week.


250M Row

Jog 30’ & back x4

High knees 30’ & back

Butt kickers 30’ & back

Side shuffle 30’ & back

250M Row

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD


4 Rounds For Time:

500m Row

400m Run

– Rest 3:00 between rounds

– Maintain same split across all rounds

Video courtesy of CrossFit HQ.  Some good tips for hitting your row.

Aerobic capacity is our plan today!  Your goal is to try to keep your splits as close to even as possible.  Meaning, if in round one I get through the run and row in, say 5 min, my goal for every subsequent round is to finish between 4:45 and 5:15.  With the built-in rest time, you should be able to give full effort each round

Scaling Options:

Run -> 21/15 Cal Echo Bike

Cool Down:

Kneeling Lat Stretch – 1 Min per side


Pigeon Pose – 1 Min per side


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