12-13-17: iRun or iRow?

Posted on Dec 13, 2017 in GRIT by crossfitgrit Comments Off on 12-13-17: iRun or iRow?

Skill:
Rowing Technique Work
100m Legs Only
100m Hips Only
100m Hips & Arms
200m Full Row

WOD: 
Choose One – iRun OR i Row (35 Min Time Cap)

iRun
1000m Row
50 Abmat Situps / 50 GHD
800m Run
800m Row
40 Abmat Situps / 40 GHD
600m Run
600m Row
30 Abmat Situps / 30 GHD
400m Run
400m Row
20 Abmat Situps / 20 GHD
200m Run

iRow
1000m Row
50 Abmat Situps / 50 GHD
2000m Row
40 Abmat Situps / 40 GHD
1500m Row
30 Abmat Situps / 30 GHD
1000m Row
20 Abmat Situps / 20 GHD
750m Row

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