This is the “before” of yesterday’s pic.
If you have a friend that has been wanting to try CrossFit, bring them!
Conditioning:
Partner WOD
“Friends and Family”
As partner groups, perform as many rounds as possible in 12 minutes of:
200m Sprints x 2
20 Pull-ups
20 Wall-Ball Shots (20/14) @ (10/9′)
40 Jump Rope Singles
…Rest 5 minutes
As partner groups, perform as many rounds as possible in 12 minutes of:
20 Calories Rowed
20 Plate-facing Burpees
20 Wall-Ball Sit-up Throws (12/8) @ 7m
For Score
Compare to Saturday, 15 August 2015
All exercises are equal work. One partner working at a time.
Mobility:
Lower Body Foam Roll – 2:00
Anterior Compartment Smash – 1:30/side
Couch Stretch – 1:30/side
Post scores and experiences to comments
CWOD:
part 1) 3 rds +200m +10 pu
part 2) 3 rds +20 cal + 12 burpees
Rx
w/Chad V. and Doug shadow
CWOD:
1. 265
2. 204
Partnered with Nick.
CWOD:
1) 212
2) 300
Partnered with Zach
Wow. It’s almost like you did a bonus 5 minutes on that part 2.
D.
Partnered with Manny with Jamie in shadow mode.
Part 1. 266. Manny mixed red and blue bands on PLUs
Part 2. 222.
Good luck Ape Nation tomorrow at KO in the OK. Team Tarren will be there at WOD 2 to watch you crush it.
1)197 (Jill modified PLU with band)
2) 223 (mod 2nd round of WBT with 6# ba and then let jimmy substitute due to neck pain).
Partnered with my friend Jill.