8.20.16 Workout of the Day

Caroline showing us some love in The Roman Colosseum. Pretty damn cool.

CrossFit 715 AM Erik, Martin ,830 AM Paul

General WU: Coaches Choice

Specific WU: take 7-10 minutes to get ankles, calfs and and shoulders loose

as well as complete at least 2 minutes/movement at 60%

WOD 1: 2014 CrossFit Games "Triple 3"

3,ooo meter row 300 double unders 3 mile run

or

2,000 meter row 200 Double Unders 2 mile run

Partner up and and split the work if you like to make this a team event. Your call.

Notes:The fastest score in the Games was 33 minutes and the slowest was 48 minutes. So you know it will take quite a while to complete if you are trying the competition and true games workout.

Scaling options:

-Cut the volume down in any way you choose, but I would prefer you keep a steady pace and put in some good work for 30+ minutes.

-The purpose of this WOD today to move steadily for 30+ minutes

-If you scale, please keep the same 1:1:1 ratio of row: DU:run consistent

ICT 9 AM Martin

General WU: Coaches Choice

Specific WU: Coaches Choice

WOD 1:For Time Benchmark "Diane"

21-15-9

DL (225/155)

Box Jumps (24/20) Jumps ONLY

(7 min cap)

WOD 2: Gymnastic Skill 18 min EMOM (:35/:25)

min 1:Hollow hold

min 2: Prone plank on rings

Min 3: HS hold/ walk/progressions

min 4: Strict hanging knee raises

Cooldown: 600 m jog (State of Mind)