5.18.17 Workout of the Day

TBT '08 Erik Olson. Happy Birthday u stud! See ya on the water.

CrossFit.. please bring your rope

Conditioning:

Team “Rope Burn” 300 Double-unders 120 Cal Bike/1000 m run-together 120 GHD / no arm Sit-ups 200 Double-unders 90 Cal Bike/800 m run-together 90 GHD/ no arm Sit-ups 100 Double-unders 60 Cal Bike/600 m run-together 60 GHD /no arm Sit-ups

-GHD situp= to parallel ONLY-

-Partition reps how you like-

Roughly half of the work in “Rope Burn” is behind us once we complete Round 1. With reps decreasing each round and the sit-ups giving our legs a break, we can push the pace on intensity even towards the end of the workout.

ICT..please bring your rope

Conditioning 1:

"Rope Burn Interval" 24 min EMOM

station 1: 10/8 cal row

station 2: 30 DUBS/ 90 singles

station 3: :30 wall sit

station 4: 15 strict abmat situps

Goal is to complete entre reps in :30

Conditioning 2: 5 minutes max team KBS(53/35)