tim
Main – WOD
Deload Week
Warm-up
Metcon (No Measure)
Row/Run 500/400m
3 rds
:30 HS Hold (wall facing)
:30 Rest
20 Air Squats (hands up + against wall)
Metcon
4 Rds Max Pullups (AMRAP – Reps)
4 X ME Reps of Pullups
Rest ~2min between sets
Metcon (No Measure)
EMOM – 20 MIN
ODD – 12 Pushups
EVEN – 8 BS [135/95]
Metcon (Time)
Row 1000M
Try and maintain average pace from 8.22.14
http://crossfitamoskeag.com/500m-splits-from-8-22-14/