WOD 8/23/14
8 Minutes of Back/Hip/Ankle/Shoulder/Wrist Mobility
A- WU- 3 Rounds of: 400M Run; 1:1 Rest to work ratio
Notes: the goal is to keep the splits to within +/- 3 Seconds. 1 D.B. Thruster (45/25×2) penalty for every second over/under 3 seconds.
B- Stone To Shoulder- 6 Minutes WU + 3 Rounds of: 1 Minute Max Reps (125/95)/30 Seconds Max Reps Box Jumps; 90 Seconds Rest
C- 3 RFT of: 200M M.B. Run (20/14)/3 Each TGU (24/16Kg)/5-10 Strict HSPU
Notes: For TGU scale to appropriate weight. For HSPU if you are capable of 10 Strict HSPU then thats exactly what I want; However if you can only muster 4 or 5 with good form then that would be my preference.
Post your scores to the Whiteboard.
So who’s in? For the team series?
RXed or Scaled ? by the way the first WOD comes out for Labor Day weekend. Everyone needs to take that into consideration
Yes. Who’s in. Names and division. I’d go rx
The workout already has been announced:
http://games.crossfit.com/article/first-crossfit-team-series-workout-announced
I think there will be more than one one wod per week.
I’d do it just for fun if anyone else wants to. Anyone else?
I’d do scaled.