WOD Friday 180518

Triple 3
For time:
3,000-m row
300 double-unders
3-mile run

Scroll for scaling options.
Post time completed to comments.

Compare to 140724.

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Related:
• CrossFit WOD 180518 Tips With Rory McKernan
• You and Mat Fraser Vs. Linda and Triple 3

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Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long.

Beginner Option
For time:
1,000-m row
100 single-unders
1-mile run

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Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Result : 

35:52.99

스쿼트와 푸쉬업을 정자세로 신경써서 하니 폭발한다!

Extra #1

7x 10 친업

10x 10 Knee AB Slide

Extra #2

인클라인 덤벨 프레스 

15-15  12.5 kg 

12-12  15kg 

1010-  20kg 

Extra #3

EMOM 10 MIN

10 Burpee

Result :

4, 6, 9 R 실패 

7R 실행

Note

오늘은 오피셜 와드 재끼고 엔지, 시간 측정 안하고 최대한 정자세로 연습해야겠다.