Wednesday 9/30/15

Padraic has been CrossFitting with us less than 6 months but has been coming to class consistently and working hard, and is now nailing multiple rope climbs in a WOD. Keep up the great work, Pad!


Warm-Up: Overhead Squat (OPTIONAL) or Front Squat

Lift: Paused Front Squat (5×3@ SAME weight across )

Tempo = 32X1 (have a partner count!)

*Add weight from last week IF form was good and you were able to control the descent and stay upright throughout — if not, drop back in weight*


Record time for EACH round, resting as needed between. Stagger row start times to accommodate sharing of benches.

Round 1:
Row 500m
30 Bench Press (95/65)

Round 2:
Row 1000m
20 Bench Press (115/75)

Round 3:
Row 1500m
10 Bench Press (135/95)

If you are newer to rowing and/or usually row >2:15 pace, row 400/800/1200m instead

Categories: WOD

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