141219 CrossFit and FYF

SPRINT
Each athlete must complete 5 max effort single pulls on the rower for total distance
WOD
"Jackie"
1000m row 
50 Thrusters M:45 F:35
30 Pull-ups
then 
25 V-ups
25 abmat sit-ups
25 leg raises
25 abmat sit-ups
 

FYF
Pass/Fail 2000m Row in 7 minutes
Pass buys: 
50 pull-ups
50 military standard push-ups
50 Wall balls

Fail buys:
50 kipping pull-ups
50 HRPU
50 Higher standard wall-balls M:20 to 12 F:14 to 10

Michael Reynolds

CrossFit Level 1 Coach