CFRVA 31

WOD 9/1/14

Brandon Leary WODs 0 Comments

Strength:

Back Squat 8×2 @ 60% for speed

 

Workout:

L3 & L2:

10-9-8..3-2-1

Jump Squats Ring rows

Rest 3 minutes

then: Row 2km

 

L1:

10-9-8..3-2-1

Squats Ring rows

Rest 3 minutes

then: Row 1km

Supplemental:

6×5 alternating hollow and arch positions.
-Lay on floor, hit a superman/arch, roll over and hollow out. That’s 1. 1 second pause in each position.
-http://crossfitnewengland.com/wp-content/uploads/2013/11/article.pdf

3×10 kipping swings
-Try to replicate hollow/arch positions. Feet together, toes pointed, quads/hips/abs turned on.

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