Thursday 8.20.15

Chelan Valley CrossFit - Group WOD


(No Measure)


1. Crossover symmetry


2. Inchworms x 10 reps


3. Accumulate 2 minutes of L-hang time from the bar.


4. Target (6" of reach) burpees x 20 reps

Metcon (Time)


"Panic Breathing"


Partner WOD for time:


500m row


400m row


300m row


200m row


100m row



Each partner will complete the prescribed distances. The partner off of the rower must hold two (53/35#) kettlebells in front rack position while the other completes the row. Athletes can only set the kettlebells down to switch tasks. If the kettlebells are put down during the row, a 5 burpee penalty is added to the end of the wod. The burpees will be done once all of the rowing is completed. The clock doesn't stop for a team until all of the penalty burpees are completed.

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