“MARATHON ROW”
On New Years Day we will host a very challenging event. The “Marathon Row”. There are three ways to take part. As a single, as a team of 2, (doubles), or as a team of 4, (quads). Many of you watched some of the Marathon Row last summer at the CrossFit Games. The top crossfitters in the world accomplished the feat in around 3 hours. Now you have a chance to give it a go. Rowing will start at 2PM. Get a team together and join in on the fun.
Warm-up: Coaches Choice
Strength: Strict Press
10/40 5/50 4/60 3/70 (2/80)4
WOD: NOT RETURNABLE
For Total Time:
21-15-9 Reps of
Row For Calorie
KB Swings 55/35
21-15-9 Reps of
OH Squat 95/65
Parallet Push-ups
21-15-9
Wallball 20/15
Pull-ups
Start with the couplet of your choosing but stay in order from there. The clock will not stop there is no rest. Transition through these 3 couplets as quickly as possible.
Icing: 15 Parallet HSPU