1 more day!

Coach Jadzia will be competing tomorrow at the CrossFit East Regionals in Albany, New York. Be sure to watch her compete against other individuals for a spot in the CrossFit Games!

1) Double WOD

WOD 1: AMRAP 9

3-6-9…
Thruster (75/55)
V-sit

Rest 3 min

WOD 2 (12 MIN):
3 Rounds of Rowing (3 min)
 Rest 1 min
 3 Rounds of Assault Bike (3 min)
 Rest 1 min
3 Rounds of Single Skips (3 min)
 Rest 1 min

1 Round = 30 sec of 90-100% effort + 30 sec of 60-70% effort
*For the single skips, go for fast singles for the first 30 seconds then the next 30 seconds find a slow steady pace.

2) AP:
4 Rounds
5+5 (Rs+Ls) DB Row (Use a bench)
*Add weight throughout the 4 rounds