Friday Row

Day 3

Warm Up
Dynamic stretches
Push-ups

As Chad and I were walking towards the bench area I said, "I just caught a hint of shit."  followed by, "Just like CrossFit." After our time at RVCF, we are right at home lifting near bathrooms.

Skill
Bench 5 x 5 w/ crunches in between sets
K Warmed up with 10 of 45#, then 50-55-60-65-70#
C 185-195-205-215-220#
K 20 TRX abs
Gravitron Pull Ups and Dips *MUST GET A PULL UP!!!
K GHD Situps and Extensions
Tricep pulldowns

WOD
Not So Gently Down The Stream 3RFT
500m row
50 air squats
20 TRX ring rows
K 16:55, C 17:45

The Synergy Room started getting busy and we were sweating and feeling it when Chad said, "Do you just want to do 2 rounds?" and I quickly responded with, "No, we're doing 3."

Heard from the guy who was busting out DUs and looking fit as a fox as I was walking by after finishing the WOD:

"You guys sure get after it ."

His name is Matt, a Navy guy from Norfolk, head of his unit's training programming, who lifts there every morning M - Th and heads up a group on weekends that does CrossFit WODs together at the RAC and at parks. We chatted and exchanged numbers. Super nice dude.

Chad said, "Looking forward to throwing some weight around in the morning with Matt next week. The WOD Squad is expanding already."

Grabbed our daily 'cup o' joe and headed home and enjoyed this.

. Turkey sausage, onion, and egg scramble.
Photo by Chad

HAPPY FRIDAY!!!!!