The CrossFit Total
Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max
Teams of two row 4K
The non-rowing partner runs either a 400 or 800 before switching places with the rower.
Hydrate like a dry sponge tossed in a pool.
And if you were wondering why you have been feeling so good during these workouts lately maybe you could attribute it to your nutritional intake. Are you getting more than just a better feel for the WODs? Are you balancing performance and health, as well as performance, health and contributing to your longevity?
Here's an interesting post that addresses those three by Robb Wolf.
Busy on Saturday? Join us for a WOD to benefit our wounded military members and their families. More info is available here and a registration link is here. We want everyone to come workout, and we're not taking money here, but we will be running the 31 Heroes WOD so donate on line if you want, then join us for a gnarly time!