workout of the day

Wednesday 140212


Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Add all reps to calories for each row and post sum to comments.

The Flash of the Blade by Emily Beers, CrossFit Journal article [pdf]

Danny Broflex: Episode 6 - Bro-Reps - video [ipod] [mov] [HD mov]