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Monday 2.20.17 Workout of the Day

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Who’s ready for Friday???


CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE


Strength/Skill Work:

Chest to Bar Pull Ups – Every 2 Minutes for 4 Sets – Complete 1 Unbroken Set (about 50-60% of your max set)

Scaled – 1 Set of Strict Pull Ups or DB Bent Over Rows RTG – Bar Muscle Ups



For Time: (13 Min Cap)

1000 M Row

50 Thrusters (45/35)

30 Pull Ups


WOD Tips:

-This is one of the original benchmark workouts, and it should be short and fast. The goal is under 10 minutes. The 1000 M Row

should be done at a hard pace but not all out. You want to still have something in the tank to do big sets on the thrusters. The

thrusters should be done in at least 10 reps at a time, and better athletes can aim to do this unbroken or in 2 sets. Push yourself

towards the end of the thrusters and through the pull ups. It will start to burn at this point, but you are too close to the finish to

slow down.

-There will be no scaled or RTG today. Try to go for the full version and get as much done as you can under the cap. If you are

unable to do the pull ups, you can scale down to ring rows.