Workout 8.31.14

Nickname: Labor Day-Work Day

Main – CrossFit

Let’s go to work!

View Public Whiteboard

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

WOD

Partner WOD

-Partners must run together
-Only one person working at a time

Metcon (Time)

Run 800m w/object
30 Wall Walks
30 Bear Complex
60 Pull-ups
60 Push-ups
80 Double Unders
80 Fairy Jumps
Run 400m w/ Object
C= 135/95, Object: (Men: Ballistic Block) (Women: 45lb plate)
P= 115/75, Object: Plyo Box/35# KB
F= 95/55, Object: Med balls 20/14

Feature Video

Phil’s Journey For A Better Life