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Friday 11/4/16 CrossFit Lobo Workout of the Day

3
Nov

Friday 11/4/16 CrossFit Lobo Workout of the Day

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Strength:

Strict Press
Warm up:  3 x 60/70% (More if needed, warm up!)
Working Sets:  3 x 80/85%, 3 + 90%
Alternate with….
5 x 1′ Front Plank Holds

WoD:

Row, row, row your Concept 2 Rowing Machine!

Rest 1′ between distances, or larger classes may have to go in heats.
100m Time Trial
250m Time Trial
500m Time Trial
1000m Time Trial (you may substitute a 1k row here)
If time allows, and it does not interfere with the next class…
Row a 5k for time (About 20 minutes for most people)

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