1.11.16

shepherd

 

CrossFit FMS WOD:  

The Road to the CrossFit Open 2016 Performance and Nutrition Challenge starts tomorrow.  This will be 1 of 3 benchmark workouts that you will do this week.  If you have not signed up for the challenge and weighed in you can still do so tomorrow.  If you are having trouble with My Fitness Pal please let me know.

1.)  Warm-up

2 rounds

  • 250m row
  • 50 jumping jacks
  • 10 btn presses  45/35
  • 10 air squats
  • 5 broad jumps

WOD:  

 

“Fight Gone Bad!”

Three rounds of:
Wall-ball  20/14  (Reps)
Sumo deadlift high-pull  75/55 (Reps)
Box Jump  20″  (Reps)
Push-press 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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