Monday 3-2-15

 In WODs

Warm up 

1 Round
Max Rep Wall Balls
Max Rep Burpees 2 min
Max Set Unbroken Double Unders

Skill 

Thrusters

WOD

Complete the following congo-line style in teams of three, with each partner completing the following:

A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Immediately followed by…

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

Courtesy of CrossFit Invictus

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 Travel WOD

3 Rounds For Time:

10 Air Squats

10 Pushups

10 Situps

 

 

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