Durability
Thoracic Spine Mashing
Skill/Strength
Front Rack Mobility & Warm Up
WOD
24 min EMOM
ODD Minutes – 4 Front Squats from Rack (185/125) Rx+ 225/155
EVEN Minutes – 45 Second AMRAP Rowing (Calories)
Athletes, we will all do this workout in this order with a staggered start. Athletes should be on the rower, strapped in and ready to row the moment their Rowing Minute begins. The only way that is possible is if the previous group on the rower stops early and exits the rower BEFORE their minute is over, hence the 45 second AMRAP! When your rowing minute hits 45 seconds, you’re done and you need to get off the rower ASAP. If you started your rowing interval late, that’s your problem but you are not allowed to extend your rowing efforts beyond 45 seconds considering that would be rude to the person you’re sharing the rower with.
Your score is the number of calories you accumulate over the course of your 12 x 45 second intervals. For any front squats that you miss, please take out 10 calories from your total score.
Scores from Thursday
The post WOD – 217.8 – appeared first on CrossFit Syracuse.