Thursday's WODs...and 16.2 announcement at 8pm!

March 3, 2016

Thanks for all the check-ins for charity today everyone! They really do make a difference! I love when the CrossFit community can come together and do big things :)

 

Sorry for the late post...here are your Thursday WODs! And note forget about the 16.2 open announcement at 8pm!

 

Thursday March 3, 2016

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

WARM UP:

1 km Assault

3 Wall Walks

1 Length Lunge w/SS

1 Length Pendulum Walks

10 Ring Rows

10 Thread-the-needle (per side)

 

STRENGTH:

 

EMOMx10:

Odd: 5 Unbroken Split Jerks (from floor) @ 70%

Even: 5-10 Strict Pull-ups (pick a number that you can stick with for the entire 10 minutes)

 

WOD…some gymnasticsy fun :)

 

3 RFT:

400m Run/Row/Assault

15 Ring Dips

10 SL Deck Squats

5m Handstand Walk (16ft = the width of 4 floor mats)

 

 

Endurance WOD (6am)

 

3 RFT:

200 Unders

400m Row

600m Run

800m Assault

 

 

Unloaded WOD (6:30pm)

 

4 RFT:

400m Run

20 Slam Balls 30/50

20 Wall Balls 14/20

 

 

 

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