SATURDAY WOD November 4, 2017

3
Nov

SATURDAY WOD November 4, 2017

CrossFit WOD
PERFORMANCE

In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
25 Thrusters (95/65 lbs)
(rest station)
15 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

 

 

 

CrossFit WOD
FITNESS

In teams of three, complete three rounds each of:
300 Meter Row
(rest station)
20 Dumbbell Thrusters
(rest station)
10 Strict Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

 

 

 

BootCamp WOD
INTENSITY

A.
4 RFT
20 Cal Bike / 25 Cal Row
15 KB Swings
400m Run
1 Minute Rest After Each Round

B.
8 Minute ALT EMOM
1) 10 V Ups
2) 15 Weighted Step Ups