WOD 10/02/2017

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IronFire Athletics, Home of CrossFit Poway – Workout of the Day


Warm-up (No Measure)

10 Power jumps

30 sec/side calf wall stretch

20 Good Mornings

30 seconds/side pigeon

10 Jumping Squats

Couch Stretch 1:00/side

10 Back Squats

Skill / Strength

Back Squat (1-1-1-1-1)

score your heaviest single

Workout 1 – Fitness

2k Row (Time)

Max Effort 2k Row

Workout 2 – Performance

1-Mile Run (Time)

Max Effort 1-Mile Run