NBD

Posted: 08/15/2016 in CrossFit Trainers, Uncategorized, WOD
Tags:
warm-up

row 500m

2 rounds

10 knees to elbow

5 sumo inch worms

15 double KB Russian swings

strength 

4×4 sumo dead lift

Wod

5 rounds

2 minute clock

3 rope climbs

max calorie row in remaining time

*rest at least 3 minutes between rounds

Extra 

5×10 single arm DB row

(10/10)

3×10 Romanian dead lift

(lift toe on way down, push it down on way up)

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