5 Rounds for time:

300m Row

15 Wallballs

Rest 3 minutes

3 Rounds for time

15 Shoulder to Overhead 35/25kg

300m Run

Rest 3 minutes

2 Rounds for time

300m Row

15 Wallballs

200m Run

15 Shoulder to Overhead 35/25kg

INTENTION – Develop your ability to give yourself a game plan when you see a certain amount of rounds and reps within a workout (ie. 5 rounds versus 3 rounds). For those that are coming just for a LAF, consider pacing the 1st workout’s rowing, going hard on the second workout’s running and pacing the third workout’s row and run. There is quite a lot of volume. This is an endurance workout disguised as intervals. Longer time domain compared to workouts so far this week. Learn from your pacings from the running intervals on Monday – fight to keep a similar pace on the 200’s, do not let the running slow you down.


About AB

Crossfit Coach

Posted on August 8, 2018, in WOD. Bookmark the permalink. Leave a comment.

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