"4 x 500"

Strength WOD:

Shoulder Press

Conditioning WOD:

4 Individually Timed Rows:

500m Row
Each row is a max effort. Rest 3 minutes between rounds.


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Row Hard

Rowing interval sprints are a great tool for increasing your overall fitness.  Why sprint to the finish line? Read on and incorporate a strong finish every time you do rowing max efforts.

Rowers: Why You Must Always Sprint ergrowing.com

Interval Training Concept2.com


Behind the Games: 2013—Part 3

Bartendaz: ‘Mind Up’” – CrossFit Journal video [ipod] [mov] [HD mov]