Saturday, October 7, 2017

“The best preparation for tomorrow is doing your best today.” – H. Jackson Brown, Jr.

100717 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Run
30 Box Jumps or Step-Ups (24/20)
30 Wall Ball Shots (20/14)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

>>On-ramp

In teams of two, complete as many rounds as possible in 30 minutes of:
300 Meter Run
20 Box Jumps or Step-Ups
20 Wall Ball Shots or air squats

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 300 meters, Partner B will perform 20 Box Jumps, Partner A will perform 20 Wall Ball Shots, and Partner B will run 300 meters – and so on for 30 minutes.

Metcon by CF Invictus