Monday, February 5, 2018

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”  – Winston Churchill

020518 WOD

A. Warm-up: Coach’s choice

B. Pause front squat

6 x 3 @ 75% of 1RM

2 second pause at bottom of squat

Rest 2:00 between sets

For time:

9 overhead squats (165/115)

18 toes-to-bar

200 meter run

6 overhead squats

12 toes-to-bar

200 meter run

3 overhead squats

6 toes-to-bar

200 meter run

14:00 time cap

Metcon by GFY CrossFit

>>On-ramp

For time:

9 overhead squats (PVC or light weight)

18 leg raises or sit-ups

200 meter run or row

6 overhead squats

12 leg raises or sit-ups

200 meter run or row

3 overhead squats

6 leg raises or sit-ups

200 meter run or row