4.30.16 Workout of the Day

Zuzie 830 AM Saturday CrossFit

CrossFit 715 and 830 AM

General WU: Coaches Choice

Specific WU: 400 m run+ 15 WB

WOD 1: Partner "Double Karen" ....Yes, 300 WB (20/14) For time

**Team of 2, One ball. One person works, one rests**

**Every time a team breaks, team runs 200 meters together**

SCORE=total team time

ICT 9 AM

General WU: Coaches Choice

Specific WU: 300 m run+ 10 burpees +10 thrusters

WOD 1 For Time: – Each athlete must complete six 300m runs a bumper (25/10) – Partners must complete a total of: – 200 KB thrusters (35/25) – 200 Burpees

Partners will alternate completing 300m w bumper (25/10).

While one partner Runs, the other will complete rounds of: – 10 Thrusters (35/25) – 10 Burpees

Once the first partner returns from the run, they switch and continue working in that same format.

If the 300m runs are completed before the Thrusters & Burpees, one partner works at a time to complete the remaining reps.