Row 2k

As a supplement to today's WOD  (and out of neccesity) we will spend time "workshopping" different CrossFit elements.  If you've got it in you to practice muscle-ups or want to iron out your sore muscles with the foam roller we'll use today as a lighter, active-recovery day.  Rowing 2k will be capped at 10:00 minutes, so you aren't entirely off the hook. Most of us should come in at or below 8 minutes on this one.  3...2...1... GO!

FREE SATURDAY WOD MEETING AT RENAISSANCE PARK AT 9:00.  3...2...1...GO! TIME is 9:15.  MEET BETWEEN THE GRASSY MOUND AND THE GRASSY RAMP.  PLEASE RSVP TO COMMENTS. CHEERS!

"Barbara"

5 rounds for time 3 minutes rest between rounds

20 Pull Ups

30 Push Ups

40  Sit Ups

50 Squats

Hang Power Snatch 8x3

Partner Ab Drill 8x5

Pull up bar may not be up in time to program it for todays WOD so I'm going to hold off on that one for now. 

APFT- Army Physical Fitness Test

Push ups- resting during the push up test is limited to the "ready position". You may not touch your knees to the ground. The test is terminated after 2 minutes or once you are no longer able to continue.

Sit ups- you will have 2 minutes to perform as many sit ups as you can.

Run 2 miles

visit the following link if you have questions: http://www.physicallytrained.com/fm21-20/physical-fitness-training/army-physical-fitness-test.shtml  

For time:

Row 500 Meters

100 Front Squats  @ 65%BW

Row 500 Meters