On November 8th, I’ll be participating in a fundraiser at CrossFit West County. Rob Carr will be joining in as well.
The WOD is free to attend, and any donations will support the sister-in-law of one of Laura O’s best friends. You can read her story HERE.
It is sure to be an excellent time for an excellent cause. I hope you’ll join us.
5 Minute Spealler Warmup
1 Round CF Warmup
BB or DB
L-Sit on rings or parallettes
Accumulate 2 minutes of hold
– Scale to bent knees, top support, or plank
“Big Boat Race Relay”
Teams of 3
9 x 200 Meter Run
9 x 300 Meter Row
One teammate works while the others rest.
Each teammate completes 3 relays at each station.
100 Situps for time