7.19.16 Workout of the Day

Pretty cool when 10 members of a family drop in to WOD together. Maria... you guys are welcome anytime!

CrossFit TEAMS WILL BE PICKED OUT OF A HAT. WINNING TEAM GETS A FREE T SHIRT!!!!

General WU: Coaches Choice

Specific WU:20/15 cal row+10 BJ+10 HRPU

WOD 1:For total time:

Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) Run 400 Meters

-one box, one rower

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin.

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU:400 m run at 60% +10 KBS+10 BJ

Every 4 minutes for 36 minutes (so.. compete each station 3x

station 1: 400 m run (door to palm tree past exit sign and back)

station 2: 50 KBS (53/35)

station 3: 60 ambat situps.. you MUST touch the floor and than your toes

SCORE= total combined times..Rest remainder of time of the 4 minutes

TEHSE ARE ALL OUT SPRINTS INTERVALS!

Midline: Coaches Choice