CrossFit Golden: Wednesday 3.16.16

15
Mar

CrossFit Golden: Wednesday 3.16.16

Dr. Dorian will not be in on 3.16.16

Mobility- 10:00-10:30am

 

JasonBurpee

Jason put in work during the Tuesday WOD!

Skill Work
Every minute, on the minute, for 15 minutes:
Minute 1 – 40 Double-Unders
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups
Minute 3 – 3-4 Wall ClimbsModifications-
Jump Rope: 30 seconds of DU work
Pull-Ups: Strict Pull-Ups/Ring Rows

Conditioning

Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (32/24 kg)
Rest 3 minutes between sets.

Modifications:
Toes to Bar- Piked Kip, Hanging Knee Raise, Laying Leg Raise
KB Swings- Russian Swings
As long as form allows, swings should be heavy today. Aim to complete them unbroken. Runs should be fast!