WOD - Saturday, 11.28.2015

Anyone else notice the tribute to Coach Keith in the parade yesterday

Anyone else notice the tribute to Coach Keith in the parade yesterday

Weightlifting with Coach Joe! -- 9AM, Snatch/Clean/Jerk -- repeat

FITNESS (9AM, 10AM)
WARMUP

Run/Row/Bike 2 minutes

10 Air Squats
15 second Squat Hold
10 Alternating Lunges
15 second Squat Hold
10 Alternating Cossacks
Burpee Broad Jump one length

WOD 1
Alternating with a partner for 16 minutes (8 rounds total/4 each)

In 2 minutes:

12 Burpees
10 Box Jumps (24/20)
AMRAP Air Squats in the remaining time

CrossFit Island Park Sprint Triathlon

In heats of 3:

25 Calories Assault Bike
400m Run
500m Row