WOD - Wednesday, 1.20.2016

CROSSFIT
WARMUP

Row 250M Walking lunge the length of the gym 15 push ups 20 sit ups


Part A
5 x 300M Row @ 97.5% avg. 500m 2k pace

what they rowed vs. what they should row today 2:15 pace = 2:11.6 2:10 pace = 2:06.7 2:05 pace = 2:01.8 2:00 pace = 1:57 1:55 pace = 1:52.1 1:50 pace = 1:47.2 1:45 pace = 1:42.3 1:40 pace = 1:37.5 1:35 pace = 1:32.6 This should be done with a 1:1 work/rest ratio.

Rest 5 min

PART B
30-20-10 Alternating Front Rack box step ups 65/35#, 24/20" box Weighted sit ups 45/25#

Rest 5 min

PART C
50-40-30-20-10 DU
push up hold on the rings

50 DU, accumulate 50 seconds in a ring push up hold, 40 DU, accumulate 40 seconds in a ring push up hold.

FITNESS (11AM, 7PM)
WARMUP


1 min DU, 2 rounds of: 10 inch worm + 1 push up to a "T" (alternating sides), 12 beat swings, 5 burpees, 10 boot straps

Qual

3 rounds for QUAL: 20 sec top of the pull up hold, 8-8 KB strict press, 10 KB squat press out, 8-8 KB high pull, 10 DU

WOD

16 min AMRAP: 8 KB swings (53/35), 10 push up, 16 Air squats. E2MOM 15 DU