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“SID Sanctional 19.4”

2019 Strength in Depth Sanctional WOD #4

1.3K 44
  • For Time
  • 100 Double-Unders
  • 20 Burpees Over Rower
  • 750 meter Row
  • 25 meter Single-Arm Overhead Walking Lunges (30/22.5 kg)
  • 750 meter Row
  • 20 Burpees Over Rower
  • 100 Double-Unders
  • Time Cap: 20 minutes

All athletes will begin on the start mat. On the call of ‘Go!’, athletes will advance to the double-under station to complete 100 double-unders. Once the double-unders have been completed, athletes will advance to the rower and complete 20 burpees over the rower.

Once the 20 burpees have been completed, athletes will mount the rower and complete a 750m row. Once athletes have completed the row, they will advance to the dumbbell and complete a 25 metre single-arm, overhead walking lunge. The lunge will be completed in five lengths of a 5 metre turnaround.

Once the twenty-five metre lunge has been completed, athletes will head back to the rower to complete a further 750m row, followed by 20 burpees over the rower and finally, 100 double unders. Once the final double under is complete, the athlete must return to the start mat, at which point, time will be called and recorded.


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Background: “SID Sanctional 19.4” was the 4th of 7 total WODs for the 2019 Strength in Depth Sanctional competition. CrossFit® Strength in Depth is an individual and team competition, held in London on February 22-24, 2019. The winning male, female and team will be invited to the Reebok CrossFit® Games in Madison, Wisconsin, USA.

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