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Crossfit Coquitlam WOD – July 23rd 2013

daleToday’s Workout
Warm-Up
Perform in any order:
75 Hollow Rocks
75 Superman Rocks
Each time you rest, perform 3 Push Ups

WOD – Coaches allocate 40 minutes for this WOD
Four rounds for time of:
Row 400 Meters
Run 400 Meters

(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. The row is completed before the run. Only one person will run at a time. If you are on your own, compete the row first. Take a 3 minute break, then do the run. Score only the row and run time.)

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