Summer Shakedown to be held at Axiom CrossFit August 25, 2012! Sign ups are June 16, 2012!! Get Some!!
WARM UP:
250 M. Row (50%)
250 M. Row (75%)
250 M. Row (100%)
Rest 1-2 Min. between sets or work with a partner.
SKILL:
7 Min. of Handstand Walking
*Have fun!
LIFT:
3×5 Back Sqt. (80%)
WOD:
“DTRO”
750 M. Row
40 Ground to O.H. (75/55) (65/45) (55/35) (45/25)
30 KBS (53/44) (44/35) (35/26) (26/20)
500 M. Row
20 Ground to O.H. (115/75) (95/65) (75/55) (65/45)
30 KBS
350 M. Row
10 Ground to O.H. (135/95) (115/75) (95/65) (75/55)
30 KBS
*You must add weight to your bar after the 500 & 350 M. Row’s
POST WOD:
Foam Roll
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