WOD 9.5.15

Announcements

World Wide WOD – link and code:
http://www.thegaragegames.com/events/world-wide-wod-global-aftermath-2/

SILOSsaves

CrossFit Silos – CrossFit

Warm-up

Metcon

Rowing Hell (2 Rounds for reps)

Teams of Two –

Your rower needs to accomplish 6,000M/ 5,000M to complete the WOD.

(two men = 6000, 1/1 = 5500, two women = 5000)

Meanwhile, the non-rower will leisurely accomplish the following work:

Until 1K – AMRAP of Cindy for reps (5/10/15)

From 1k-2k – AMRAP of 30 Double Unders (90 singles = rx), and 20 Wall Balls 20/10

From 2k-3k – AMRAP of 20 KB swings and 20 Deadlifts 135/95

From 3k-4k – REST, NO WORK BESIDES ROW

From 4k – 5k – AMRAP of Burpee over barbell

From 5k – 6k – REST, NO WORK BESIDES ROW

Scoring – For round 1 – accumulate all reps and score.

For round 2 – add or subtract “”reps”” based on your time. Finishing the row in 20 minutes = 600 points (reps). For every ten seconds slower, you remove 10 points. For every ten seconds faster, you add 20 points.

If the row takes 18 minutes, that is 120 seconds faster and you will add 240 points so you record 840 points. If the row takes you 22 minutes, then you are 120 seconds slower, so you subtract to 480 for your score.

You decide where you should put your effort. The row, or the AMRAP.

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