Friday 4-25-13

 In WODs

Warm Up

CrossFit Warm Up 3×15

Skill

Thruster

WOD

Teams of 2:

*One person working at a time

3 min. AMRAP

Thrusters (115/75)

1 min. rest

2 min. AMRAP

Thrusters (115/75)

1 min. rest

1 min. AMRAP

Thrusters (115/75)

then..

Row 1000m as a team as fast as possible immediately after

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CF Teens

I. Strength: Hatch Week 3 Day 2
BS: 10×60%, 10×65%, 8×70%, 8×75%
FS: 5×60%, 5×65%, 5×70%, 5×70%

II. Teams of 2: One person moving at a time
3 minute AMRAP
Thrusters (115/75)
1 minute Rest
2 minute AMRAP
Thrusters (115/75)
1 minute Rest
1 minute AMRAP
Thrusters (115/75)
then…
Row 1000m

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Travel WOD

20 min. AMRAP

10 Bench Dips

10 Box Jumps

10 Walking Lunges

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Mobility WOD

10 minutes of Thruster prep: http://www.mobilitywod.com/2012/03/games-open-12-5-sneaky-and-less-obvious-prep-for-the-old-favorites.html

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