WOD - Tuesday, 4.26.2016

Not sure how I didn't post this gem from the Open earlier!  

Not sure how I didn't post this gem from the Open earlier!  

OCR Competition

The Civilian Military Combine (CMC) - all info is at www.cmcrace.com - it's on Saturday, September 10 in Fort Hamilton, Brooklyn. People who are interested should sign up right away bc space is limited. Our team is CrossFit Island Park.

Upcoming CrossFit Competitions in the Area (that I might also be working)

-- CrossFit Garden City Partner Extravaganza -- April 30th -- https://www.wodrocket.com/index.php/competitions/find-events/crossfit-garden-city-s-partner-extravaganza -- They are closing registrations this week.

-- Strong is Beautiful -- Ladies only -- June 5th -- http://us4.campaign-archive1.com/?u=b4a04ef2fefb66308ac82f8b5&id=cc7fabf9b2 ... only a few spots left

-- CrossFit Camo Partner Competition -- June 25th  - https://www.wodrocket.com/index.php/competitions/find-events/summer-battleground


BAE Watch

With a partner: Complete 10 rounds (5 each)
1,000M row
Plank 1 min
Lunge 1 min
Rest remainder
Partner starts the row as soon as the first partner finishe

Jacked and Tan

A) Back Squat: Work up to a heavy single in 15 min

B) Deadlift: 5 x 10 @ 70% (use a hook grip) Superset with 60m Double arm farmer carr

FITNESS

A) 3 rounds (qual): 12-12 high pulls 12-12 single arm press 12 squat press outs 200m run

B) 3 RFT: 14 ring rows 14 wall balls (20/14#) 14 air squats 250m ro

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