3.16.17 Workout of the Day

Happy Birthday Mike! Ask for this guy at the Boathouse and he'll be sure to take care of you! Have a great one brother.

--ALL AM CLASSES AND (1230 PM) WILL BE IN CROSSFIT DUE TO WEATHER. HEAT WILL BE ON, PLEASE BE ON TIME--

CrossFit

Conditioning:

In teams of 2 complete in any order:

5 RFT of:

40 alternating DB/KB snatches (35/20)

40 cals

40 BJ overs (24/20)

-Partition reps how you like, one works one rests-

-one rower, one box-

Stamina: 8 min EMOM

odd: 10-15 Wall balls or :30 seconds of work

even: 30-40 DUBS or :30 seconds or work

**Purpose of this conditioning piece is intensity. It should be light and fast.

Communication and efficiency are key to fast times here.**

ICT

Conditioning:

In teams of 2 complete in any order:

5 RFT of:

40 bumper G2OH (45/25)

40 cals

40 BJ overs (24/20)

-Partition reps how you like, one works one rests-

-one rower, one box-

WOD 2: 8 min EMOM

odd: shoulder taps or :30 seconds or work

even: 30-40 DUBS or :30 seconds of work

**Purpose of this conditioning piece is intensity. It should be light and fast.

Communication and efficiency are key to fast times here.**