Thursday's WODs and the release of 16.4!

March 16, 2016

Tomorrow's the day! The release of 16.4 at 8pm. We got lot of good responses based off Dave Castro's clue as to what it's going to be. Any other thoughts?

 

Here are your Thursday WODs!

 

Tuesday March 17, 2016

 

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

 

WARM UP:

500m Row

10 Tuck Jumps

1 Length Inch worms

1 Length Lunge w/SS

10 Reverse Scorpions

 

STRENGTH:

Every 40 seconds for 8 minutes:

1 Bear Complex

 

You choose the weight. Work on form or go heavy!

 

WOD:

 

With a running Clock:

0:00-2:30: 400m Run + AMRAP Back Squats 95/135

2:30-3:30: Rest

3:30-6:00: 35/25 Calorie Row + AMRAP Wall Balls 14/20

6:00-7:00: Rest

7:00-9:30: 400m Run + AMRAP HSPU

9:30-10:30: Rest

10:30-13:00: 35/25 Calorie Row + AMRAP Back Squats 95/135

Min 13:00-14:00: Rest

Mins 14:00-16:30: 400m Run + AMRAP Wall Balls, 14/20

16:30-17:30: Rest

17:30-20:00: 35/25 Calorie Row + AMRAP HSPU

 

 

Endurance WOD (6am)

 

3 RFR (Rounds for Reps):

3 min. AMRAP of Rowing for calories

3 min. AMRAP of Unders (10:1)

3 min AMRAP of 400m Run + max box jumps

 

**1 minute rest between stations

 

 

Unloaded WOD (6:30pm)

 

400m Run

 

21-15-9

Wall Balls 14/20

Burpees

 

400m Row

 

21-15-9

Jumping Pull-ups

Box Jumps

 

400m Run

 

 

 

 

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