Performed at: | Project 9 CrossFit |
Description: | WARMUP 800m Run or 1k Row 3 Rounds 10 Superman 50 Straight Leg Kick 10 Barbell Good Morning Hip Prep Coach Directed Agility Drills WOD "30 for 30" 30 Rounds 30 Sec Run or Row (90% Max Effort) 30 Sec rest RECOVERY Downward Dog 2 min Calf Stretch on Pole 2 min each |
Results: | 3,699 m Performed as RX |
Athlete's Notes: | Row. Maintained over 100m per 30 sec pace over 30 intervals. Low - 100. High - 109. |