THURSDAY 10.10.19



Athlete choice today due to CrossFit Open workout Friday


"Row Row Row Your Boat"

Each for time:

1,000m Row

Rest

500m Row

Rest

250m Row

Rest

500m Row

Rest

1,000m Row

*Rest as needed between efforts.

Do not rest less than 3:00 or

longer than 6:00 on any effort.




Deadlifts & Accessory WOD

Every 2:30 for 5 sets:

Set 1: 10 Deadlift

Set 2: 8 Deadlift

Set 3: 6 Deadlift

Set 4: 4 Deadlift

Set 5: 2 Deadlift

&

6 Sets for completion

5/5 Back rack deficit lunges

5 Dumbbell shoulder press against bands

5 Dumbbell bench press against bands

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Contact

(321)-749-1654

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