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WOD

WOD for 8/24/17

By CrossFitOmnia | In Uncategorized | on August 24, 2017

Warm Up:
– Partner Rowling (each partner rowls 5 frames alternating)

*Goal is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

A. “Under Water”
3 Rounds:
– 800m Run or 50/35 Calorie Row (try to mix up run and row)
– 100 Double Unders
– 200 Meter Farmers Carry (70’s/53’s) (pick weight you could complete 200m without dropping

Alternatives for Double Unders:
1. Drop Number to 75 or 50
2. 200 Single Unders
3. 1:30 Minutes of Double Under Attempts

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