10 Jun WOD- Wednesday, June 11

WOD Prep with Yasmen- How to mobilize for the WOD:

1. QL Warm-Up and Stretch
2. Couch Stretch

Skill: Rowing Pause Drills- 2 min on each- no straps!

a) Drive Finish
b) Arms Extended
c) Body Over

WOD- with Partners:

a) Row 500m 10s slower pace than best 500m row time
-rest while partner rows-
b) Row 500m 5s slower pace than best 500m row time
-rest while partner rows-
c) Row 500m @ 100% effort
-rest while partner rows-
d) Row 500 m @ 100% effort “Blind”
(screen covered)

Please take the time to watch this video on how to store the rowers properly.

Finisher: 3 rds

30 sec L-sit
30 sec side plank (each)

LV1 Box L-Sit (knees bent)
LV2 Ring L-Sit (knees bent)
LV3 Parallets L-Sit (knees straight)
LV4 Ring L-Sit (knees straight)

Loose Guide to Choosing a Level:
Level 1- CrossFitting for 0-6 months
Level 2- CrossFitting for 6-12 months
Level 3- CrossFitting for 1-2 years
Level 4- CrossFitting for 2+ years

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