WOD 25.01.16

CrossFit Class
4 rds not for time(quality):
Ring l sit (30″)
Wall squat (10 reps)
Then:
“Danny”
Amrap 20:
30 box jump (60/50 cm)
20 push press(50/30 kg)
30 pull ups (scaled jumping pull ups)

Capacity Aerobic
– Push ups workout
5 sets:
30″ push ups for max reps
1′ bench press with PVC pipe
(Rich Froning with barbell 24-17-17-17-17)
No rest b/t rep or sets
– Row workout
3 sets:
15sec row at max effort
2min easy recovery row
30sec row at fast pace
2min easy recovery row
45sec row at moderate/fast pace
2min easy recovery row
1min row at moderate pace
2min easy recovery row
Rest: None b/t reps & 1min b/t sets.