8.29.15 Workout of the Day

Event : Saturday Sept 19. Click on our website for all information, movements standards, etc.

Individual and team competition, partnering up with WholeFoods.

Please sign on up through the link on this website and/or Bluffton Beat Down Facebook Page.

Gunna be epic!

QOUTE OF THE DAY: Practice makes permanent. Perfect practice makes perfect....Practice like you're going to perform.

CrossFit 715 and 830

General WU: Coaches Choice

Specific WU: 400 m run + 10 cal row +4 min to establish thrueste lbs.

WOD 1: In teams of 2, perform 5 alternating sets each of: 10 DB Thrusters (45/30) 10 Burpees over Rower 20/15 Calorie Row

Each partner completes an entire set while the other partner rests. Perform each set as fast as possible.

*If rower is taken, sub row for 150 m run (Exit Sign) and complete later burpees over bar

*Sub KB for DB if taken

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