Workout of the Day
A- WU- Run 200M @ 50-70% + 5 Rounds of: 30/30 Jingle Janlges
B- Partner WOD 1 (3/21/15)- CrossFit Team Series Event 4= For Time: 30 Calorie Row/30 Burpee/ 30 Hang Clean (135/95) or For Time: 30 Calorie Row/30 Burpee/ 30 Hang Clean (95/65)
Notes: In Teams of 4 (2 Female/2 Male)- Partners will relay through 1 round each/Women will go first, one at a time, followed by the men/The first female athlete will begin seated in the rower with the handle on the hook/After the last hang clean the athlete must tag the next teammate on the rower before they can begin/Score= Total time for all 4 partners to complete all reps/ For Hang Cleans scale weight according to ability.
C-Partner WOD 2 (3/21/15)- 8 Minute AMRAP of: 200M Row/20 Air Squat/20 HRPU/20 Double Unders or 8 Minute AMRAP of: 200M Row/20 Air Squat/20 HRPU (modified if necessary)/40 Single Unders
Notes: In Teams of 2/ With both athletes working at the same time/While Partner A Row/Partner B AMRAP of as,hrpu,du/Score= Total # of rounds completed between both athletes/Partial rounds will count example: 4 Rounds (2 each) + 20 AS
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