Here is today's WOD. Simple, quick, and brutal. Here it is.
5 rounds of 500m row.
Rest 2 minutes between each 500m row effort. Log your times for each 500m row to comments section. Enjoy the suck from this one. Trying to break it up today, and get ready for a good finish tomorrow. Let me know when you guys want to do this one.
*** If you have no access to a rower, then sub 400m runs for the 500m row. (WTBN guys, you will be rowing)***
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6 comments:
I just checked out the design from the other day. Looks good, are you planning on ordering extras? I am not local, but want to get in on the order if possible...thanks
S/FI
Dave Siver
I was planning on pre-ordering only for the guys that are here in the local area Dave, sorry. But as soon as the pre-order is in, the t-shirts will go for sale on www.crossfitshirts.com You will be able to get them there at pretty much the same deal that we will be getting them on. I think they are going to offer green and black on the site. Sorry, but thats the only way I am going to be able to keep all this madness straight.
My row times were as follows for today's WOD.
1:41
1:45
1:49
1:50
1:51
Wow, I apparantly need to work on the 500's. That was smoke checking my legs and lungs something fierce. Great times today by you guys as well. Make sure you get em up on the site. ME day again tomorrow guys, be ready.
Rows are a good time let me tell you. My body is pretty drained this week from all the WODs and ME workouts. Times for row 500m
1:43
1:41
1:54
1:51
1:47
FRIDAY AM:
1 mile run to the track
5 X 400m Run on the 3
(1:21,1:18,1:18,1:18,1:20)
1 mile cool down home
Leaving on the top of every third minute makes for easy math and gives me approx a 1:1 work to rest ratio. Last couple were tough. The level of percieved exertion was thru the roof, thought the times would be off, but I was surprised to see they stayed consistant.
Those are great 400 times by the way Craig. Really consistant, and a GREAT sustained pace for 5 x 400's. Seriously, those are great.
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