3
Jan
SUNDAY
CrossFit WOD:
1000 meter row
100 double unders
10 bar or ring muscle ups
800 meter row
80 double unders
8 bar or ring muscle ups
600 meter row
60 double unders
6 bar or ring muscle ups
400 meter row
40 double unders
4 bar or ring muscle ups
200 meter row
20 double unders
2 bar or ring muscle ups
LEVEL 1:
3 RDS:
500 Meter row
50 single unders
10 pull ups
10 bench dips
**** Substitution for 1 bar or ring muscle up is 2 pull up + 2 ring dips