We had lots of visitors over the Christmas Season which is always great. Three who really stood out were Leo, Petr & Petr. The two Petr’s are friends and CrossFitters from the Czech Republic visiting Petr #1’s Dad Leo. All three graced us with their presence and great attitude for two weeks. Leo was the caretaker, coordinator, driver, translator, picture taker and the biggest cheer leader I’ve seen with so much enthusiam and excitement for the two Petr’s and everyone else he met. They asked if we’d be willing to do a fun partner throwdown with the Canuck’s and Czech’s so we paired them up with Bil and Bill for a fun filled Saturday throwdown. Thanks for being part of our CFK community over the Holiday’s Leo, Petr & Petr 🙂
Today’s WOD
3 Rounds
5+5 Power Athlete Step Up
12+12 Box Hamstring Curl
+
For Average Time
1000m Row
Rest as Needed
1000m Row
Coaches Notes: Some structural work to work on hinging followed by two all out row sprints. Lots of time between sprint to recover so make sure you are going all out!
Score: Average time between two rows
Scaling for Intensity
Row → Reduce Distance so athletes are under 4 Minutes.
