1.1.18 Workout of the Day

Happy New Year!

Today, we will be hosting one class. Due to the length of this workout, the WOD will START at 11 AM. Gym doors open at 10 AM . All athletes are recommended to get to gym at 1030 AM. Workout Brief and Warmup will start at 1045 AM sharp.

WOD OPTION 1:

2013 CrossFit Games Workout 13.2 "Half Marathon Row"

Row 21,097 meters for time

WOD Description: In teams of 3, your team will row a total of 21,097 m.

-One partner rows at a time

-Rotate when you like(recommended switch every 500 m)

-Athlete(s) burpee during their rest (2 athletes may burpee at once)

-SCORING: Total row time - Total team burpees (each burpee =-1 second off row time)

-EXAMPLE: If your team completes the row in 1:20:00 and your team completes 600 burpees, total Team Score = 1:20:00 - 10:00 minutes (600/60 sec=10 min) =1:10:00.

-Number Crunching: If athletes rotate every 500 m, each athlete will row 7,032 m (14 500 m intervals, and holds a 2:00/500 m split your total team time=1:24:00.

Jason Khalipa 1st place male at 1:18:02.

Samatha Briggs 1st place female at 1:27:49.

WOD OPTION 2:

"Half Marathon Run

Run 21,097 meters for time

WOD Description: Same as above, but run.

-Treat this as a relay (recommended switch every 400 m.)

-We have 11 rowers so we will need some team to run-