Wednesday, November 21, 2012

AD & ROW

I think this workout is exactly what I need to improve my metcon.   Intervals but a recovery that keeps me working so that the WOD is long by Crossfit Standards.   Tried to stay 1:30 or less on the Row.  That was harder than I expected it to be.  Even the 50% effort seemed hard after the interval.


AD
5min warmup 
+
40sec @100% 
4:20 @50% 
x3
rest 5mins 
+
5min row warmup 
+
40sec @100% 
4:20 @50% 
x3

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