Saturday, March 19th 2016
ANOTHER GREAT DAY AT THE COVE
This was a brutal WOD and were incredibly impressed with your levels of endurance and strength! CrossFit is based on the philosophy that we “specialize in not specializing” and the way you have all attacked these Open WODS so well and so consistently is a huge testament to your level of overall fitness. WELL DONE!
For at the last few weeks we’ve extended Open Gym until around 2p. This week we have the gym reserved for a Birthday Party at 1p (which means we need everyone out right around noon so we can clean up and set up). So, if you are planning on coming in to do 16.4 or just work out, please try to be there early enough to warm up and wrap up by NOON! Thanks in advance!
MOBILITY WOD
Shoulder Distraction :30 seconds/arm
Couch Stretch: 30 sec/ leg
Pigeon on a Box: :30 sec/leg
2 Rounds
PARTNER WOD
(One partner runs, one partner works the movement. Then switch so that each person runs ONCE and works the movement ONCE per interval) Partner A runs one 400M SprintPartner B does AMRAP Hang Power Cleans + Jerks until A gets back.Switch and repeat. (Score is reps of hang power clean and jerks. Each person only runs once and C and J’s once)
Partner A runs 400 MPartner B does AMRAP Double UndersSwitch and repeat.
10 Double Unders= 1 pt, round down
30 Single Unders = 1 pt, round down
Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat. 5 burpees= 1 pt SCORE = TOTAL POINTS!
FITNESS: 95/65
RX: 135/95
+: 155/105
Angela looking strong and focused overhead with her kettlebell!
