© 2019 CrossFit Spartanburg

April 1, 2009

04/30/2009

IT RAINS, WE ROW

CF Houston Workout of the Day (WOD):

1000m Row (warm up)

30sec/30sec Intervals x15

1000m Row (cool down)

Score the total distance rowed during the intervals.

30sec/30sec Intervals = 30 seconds of HARD rowing followed by 30 seconds of rest.  The distance rowed during the first interval should be reasonably close to the distance rowed on the 15th interval.

04/29/2009

POKER FACE

CF Houston Workout of the Day (WOD):

45 Thrusters (M-95#/F-65#)

45 Pull Ups

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