Workout of the Day
A.
Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 45-60 seconds
Renegade Rows x 5 reps
Rest 45-60 seconds
Half-Turkish Get-Ups x 5-6 reps each arm
Rest 45-60 seconds
Double-Under Practice x 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead
10 Box Jumps
15 Kettlebell Swings

C.
Two sets of:
200 Meter Farmer’s Carry
Rest as needed

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Vic
Vic
January 12, 2015 12:36 am

In workout A, what does “@ 3011” mean? I see that in several a WODs from time to time.

Mark
Mark
January 12, 2015 6:02 pm
Reply to  Vic

Vic this article explains it for you. I would have posted sooner just didn’t see it til now

https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/

Vic
Vic
January 27, 2015 9:12 am
Reply to  Mark

Sorry for the late response. Thanks for the info Mark!