CrossFit WOD – Wed, Sep 20

TimberWolf Crossfit – St.Paul – CrossFit WOD

Glute Strength (No Measure)

4×5 Bent Knee GHD Hip Extensions

(Weighted if feasible)

Sprint (AMRAP – Reps)

4 Attempts:

Air Runner Sprint for max Speed

Reach top speed – spend no more than 10sec on each attempt; rest as needed

Score is highest km/hr achieved
Enter score as km/hr to the first decimal times 10 – e.g. 15.4 km/hr = 154

2k Row (Time)

Max Effort 2k Row

Row Intervals (Checkmark)

Rest 5:00 after 2k Row test

Then complete:

4x250m Row – Hold 2k pace

Rest 2:00 between efforts