Wednesday Workout: Bent Row, SP, 4 Rounds

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STRENGTH

A1. Bent Row, 6-8 x 4 sets, rest ~60sec

A2. Shoulder Press, 6-8 x 4 sets, rest ~60sec

Notes: A1 and A2 are supersets – do a set of Bent Row, rest about a minute, then do a set of Shoulder Press – share barbells!

WOD

Level 1

4 Rounds for Time of:

  • Deadlift x 10
  • Box Jump Step Down (18/12) x 10
  • Box Push-up x 10
  • Rope Pull x 5 (or Ring Row x 10)

Level 2

4 Rounds for Time of:

  • Deadlift (225/135) x 10
  • Box Jump Over (24/20) x 12
  • Push-up x 15
  • Rope Climb x 3

Notes: 15 Minute Time Cap

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. WE’RE TURNING 6!!  CrossFit Charlottesville’s Anniversary Party is at the end of this month!  Sunday, July 26!  See the Facebook Event for more info and to RSVP.

3. Join us at Fridays after Five on July 17! – see the event HERE

4 Comments on “Wednesday Workout: Bent Row, SP, 4 Rounds

  1. Bent row: 85; Strict press: 65; WOD: 10:36 (DL, two sets at 125, two sets at 105; pushups on knee; rope pulls)

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