CrossFit WOD for Tuesday 11-21-2017

WOD

Nov 20, 2017

Metcon: Interval work and team strategy. Try to improve your score each round as you get in the groove and figure out what works best for the rower. 

Warm Up: Completed in Any Order & Partitioned as You’d Like
500m Row – 40 Gorilla Squats – 40 Iron Crosses – 40 Scorpions – 40 Tricep Push Downs – 40 Ring Rows  

Mobility:
Pec Stretch – Couch Stretch 60s each position

METCON- 3 Rds of 8 min Windows, with a Partner:

  • 1k Row 
  • Remaining Time Max Rds: 
  • 10 Pull Ups
  • 15 Push Ups
  • 20 Air Squats 
  • 60s Rest between rounds
  • **Work does NOT have to be split equally

Accessory:
1) 2:00 Accumulated Glute March
2) 100m Single Arm Farmer Carry AHAP each side

“If you fall, I’ll catch you.” – Ground