Be great today!
Better watch out…
coach Justin is playing his favorite game;-)
WOD…
“Fight Gone Bad”
1 min. of each station for 3 Rounds with 1 min. rest between each round:
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Row
Post total reps for 3 rounds and weights.
Endurance WOD…
TOSH
3+ Hours After Mission CrossFit WOD or CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
