WOD Sunday 6/30/19

by | Jun 29, 2019 | News | 3 comments

Warm-Up:
Coach’s choice

WOD prep:
Pose running drills 

Rowing technique practice 

WOD
“Boat Race” (Compare from 5/24/18)
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds
*Total time is your score.

Post WOD:
Foam roll calfs

CFS Brief:
Click here to register for The Whole Life Challenge! (After registration make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
– Early Registration $39 June 4 through June 26
– Regular Registration $49 Jun 27 through July 7
– Last Minute Registration $59 July 8 through July 23

4th of July schedule: 1 class at 8:00 am

3 Comments

  1. Eric Bucher
    Eric Bucher on June 30, 2019 at 9:52 am

    Boat Race: 18:37

  2. Deb,
    Deb, on June 30, 2019 at 11:06 am

    Boat Race: 20:01 (4:32, 4:41, 4:47)| Previous: 20:10
    Thanks Jon for the Rowing and running warm up Drills and thanks to Eric for some follow-up running tips – those pearls of wisdom are so appreciated!

  3. JL
    JL on June 30, 2019 at 11:38 am

    Home Boat races. 17:43. 3:47,3:56,4:00. Previous was 18:05 but did 50 cal bike instead of run last time.