CrossFit Firebase Orlando

WOD of the Day 06/25/2015


Rowing Skill.
Practice intervals at different paces
Strokes per minute
Damper settings

WOD a. For Time
2000m Row

5 minute rest

WOD b.

Death by Thruster (95/65)

Thruster Every minute on the minute 1, 2, 3 – 15 minute cap

Cash Out. Abs 3 Rounds
30 sec planks, 30 sec rest
30 sec hollow rocks, 30 sec rest
30 sec flutter kicks, 30 sec rest
30 sec sit ups, 30 sec rest

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