WOD - Tuesday, 3.29.2016

Congrats to everyone who participated in the 2017 open!  We had some huge finishes including at least three of our masters athletes qualifying for Regionals.  Congrats to June, Ginny, and Greg Tricola on landing a spot in the top 200 in the world in their divisions.

Updated gym leaderboard @ https://games.crossfit.com/lboards/result?id=1115970

2017 training starts now.  Big testing day on Wednesday... be here!  Tuesday will be a lighter, yet very productive day, to prep your bodies for big Wednesday.


CROSSFIT

*** Please note, warmups will no longer be posted on the blog

WOD

PART A) Row: Rest as long as it took you to row the previous segment 1000m at 2k pace 500m at 97.5% 250m at 95% 750m at 97.5%

Rest 5 min

PART B
3 Rounds for Quality
30M 1 arm farmer carry each arm 105/65# 8 1 arm power row each arm 70/53# 30 second side plank each side 5 ring fall outs 8 GHD hip extensions

FITNESS

A) QUAL

3 rounds (Qual): 10-10 high pulls, 10-10 strict press, 8-8 OH squats, 5 strict pull ups.

 Upload File

B) WOD

3 rounds for time: 20 wt situps (25/10), 10 burpees, 5 pull ups, 200m run