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Crossfit Coquitlam WOD – July 25th 2013

raymond

Reminder! Saturday! Noon! Mini Games! Glory! Big Screen! Jerk Chicken!

As mentioned yesterday, we have more athletes than available spaces for our upcoming RPCFO Challenage. Thank you!!!!! I was asked if, rather than a lottery, we have a preliminary competition in-house to determine who will earn those spots. I’m thinking it would be a good primer for game day. Don’t worry, won’t be a tough WOD, well tough enough. Stay tuned for details guys. I’ll email each of the people on the list with details in the very near future.

Today’s Workout
Warmup
5 minutes of general warm-up
10 Minute Muscle-up practice and progression

Strength
Four sets of:
Front Squat x 5 reps
Rest 90 seconds
DB or KB Row 10 reps per arm
Rest 90 seconds

WOD – Everyone starts with the row. We’ll send this one out in heats. It is a sprint!!!
Row 1000 Meters
20 X Overhead Walking Lunge (45/25 lbs)
30 X Burpees

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