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OUR BLOG

WOD for Friday 2/21

By Wodify Admin | In WOD | on February 21, 2014

St. Louis, St. Louis West – CrossFit WOD

STRENGTH
Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 3011
Rest 90 seconds
Pendlay Rows x 4-6 reps
Rest 90 seconds

WOD
For time:
Row 1000 Meters

20 Handstand Push-Ups
30 Overhead Squat (115/75 lbs)
40 Pull-Ups
50 Double-Unders

Post results for 1000 Meter Row and total time for completion

Bulgarian Split Squats (6-8 reps each leg @ 3011)

Pendlay Row (4-6 reps )

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

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