All levels
Rowing warmup:
Take your average split from last weeks Rowing WOD and perform the following:
3 minutes @pace + 5
2 minutes @ pace + 3
1 minute @ pace
30 seconds @ pace – 2
Take 10 minutes to mobilize and create a solid “race pace” plan.
ROW’D ROYALTY WOD 2:
Row 400 m
Rest 60 seconds
Row 1200 m
Score is
1a) 400 m time
1b) 1600 m time
Performance and Sport
15 minutes:
Build up to heavy 3 RM Dead lift
CrossFit Open WOD 14.3
8 minute AMRAP
10 Dead lifts 135/95
15 Box jumps
15 Dead lifts 185/135
15 Box jumps
20 Dead lifts 225/155
15 Box jumps
25 Dead lifts 275/185
15 Box jumps
30 Dead lifts 315/205
15 Box jumps
35 Dead lifts 365/225
15 Box jumps
Compare to 2014 results
Master’s men 55+
95/135/185/225/275/315
