Week 23: June 6 - 10

Monday, 6 June

Skill: Rowing

WOD: Stroke Ladder (focus on pulling as hard as you can and reset for every stroke)

10 strokes

30 sec rest

20 strokes

60 sec rest

30 strokes

90 sec rest

40 strokes

120 sec rest 

50 strokes

120 sec rest

40 strokes

90 sec rest

30 strokes

60 sec rest

20 strokes

30 sec rest

10 strokes

Tuesday, 7 June

Crossfit Total
1RM Deadlift
1RM Back Squat
1RM Press


Wednesday, 8 June

Skill: Push/Pull

EMOM (12 min): 
even: 30 sec handstand hold
odd: 30 sec kipping pull-up attempts

WOD: 4 RFT
200m sprint
25x K2E
25x KB Swing


Thursday, 9 June

Skill: Double Unders

7 min AMRAP
max Double Under attempt (every time you fail, 10x squat thrusts)