WOD 5/24/14
8 Minutes of Hip/Back/Ankle Mobility
A- Partner WU- 8 Minute AMRAP of: Partner 2k Row= Partner A Row 1 Minute/Parnter B 1 Minute max reps HRPU; Switch Every Minute until 8 Minutes has been reached or 2K is completed
B- Partner WOD 1= For Time: 1K M.B. Run/30 Ring Row/30 M.B. Clean(20/14)/800M M.B. Run/20 Ring Row/20 M.B. Clean/600M M.B. Run/10 Ring Row/10 M.B. Clean/400M M.B. Run/5 Ring Row/5 M.B. Clean -30 Minute Cap
Notes: Both Partners will run together/Only 1 M.B. between Partners/With only 1 Partner woking at a time/Partners will alternate exercises/You can switch back and forth as often as you like; however both partners must complete 30 Ring Row before beginning 30 M.B. Clean and they both must complete 30 M.B. Cleans each before proceeding to 800M M.B. Run/Continue in this fashion until finished with the last 5 M.B. Clean/Score = Total Time
C- Banded Good Mornings- 3 Minutes Max Reps
Heroes Journey aka CrossFit Lake Parsippany
12.3
1im amrap
15 box jumps
12 push press 115/75
9 t2b
Marcos- 7 rounds +15 box jumps+9 push press Rx
Tina- 6 rounds+ 15 box jumps+ 6 push press Rx
I remember watching this open workout and thinking I will never have t2b so pretty happy with this amount (was able to string 6 together and then 3 for every round, all push press were UB except one round and the coach wanted everyone to step down so that was kinda a blessing!).
18 min not 1 minute!