Box SQ/KB’s/Rowing!

Posted: January 13, 2011 in Wod

1) 10×2 Box Squats @ 67 1/2% – rest 60 sec

315# felt good….speed was good out of bottom.

2) 5 rounds of:
20 sec max rep KB Swings 32kg
40 sec single-under jumprope

For total of KBS

Notes: The single-under jumrope is active recovery. No need to count reps. Just basically jump rope at an easy pace for the 40 sec of recovery time.

Total KB”s were x58….rds as follows:

1-11

2-11

3-12

4-12

5-12


3) 3 rounds of:
Row 1k @ 80%
-rest 4 minutes

Notes: Base your pace off of your best 1k time.

1st–3:25

2nd–3:33

3rd–3:24

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