Wednesday 7.20.11







“E Caf”

Complete 10 rounds:

Row for 1 minute/rest for 1 minute.

-Row for 1 minute as many meters as you can, rest one minute.
-Continue this cycle for a total of 20 minutes.
-Your score is the total amount of meters rowed – goal is row at least 3000/2700 meters
-Penalty is 1 burpee  for every 5 meters under 3000/2700 meters.

Post total meters rowed and if any penalties were assessed to comments.

~From CrossFit Football

Strength:  Push press (135/95) 3 rounds of  as many reps as possible in 2 minutes.  Rest 2 minutes between rounds.

If you don’t have time to do it right, when will you have time to do it over?~John Wooden 

Categories: WOD

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