Announcements: Today we will meet in the 62 Room and then move to Hayes Gym for the WOD.
Equipment needed: Wrist watch and motivation!
Warm-up and instruction: We will give everyone a chance to practice the shelf and other obstacles as needed.
WOD:
AMRAP 20
Low crawl
Run through tires
Hop over pommel horse
Climb shelf and up to the track
Run 5 laps
Rest 1 minute and walk back to the start point
NOTE: We will stagger start as needed, so make sure you have your own watch to keep track of your own time.
NOTE2: Scale as needed - if you can't do the shelf after several attempts, then use the cargo net to maintain intensity!
Post number of rounds complete to comments.
I won't be able to come to crossfit tomorrow - a couple last major graded events on the plate are due tomorrow. I'll definitely have to make this one up - looks like a great WOD.
ReplyDeleteShould be there Friday.
cadet plague still. hopefully i can shake this by tomorrow.
ReplyDelete4 rounds and ten feet short of the frist lap on the 5th round.
ReplyDeleteI don't know what happened! My alarm was on, it was set for the right date, and the right time, I do not remember it going off! I went by Arvin this morning after breakfast, but couldn't make up the WOD with Mil Move classes, so I went to the 3rd floor weight room.
ReplyDeleteBack Squat at 115 pounds, focusing on deep squats, tight core, and upright chest. 5 sets of 5, rest inbetween for 15 hand-release pushups (total of 60). It was fast, but good.
4 rounds + 1.5 laps on the 5th round. On Round 2 I accidently ran 6 laps, so I guess in total I did 4 + 2.5 laps.
ReplyDeleteFun times, gotta love the shelf!!
No IOCT / Hayes Gym near me. Sad face.
ReplyDeleteInstead...
AMRAP 20:
10 x vault over wall
Run 4 flights of stairs, carrying 45-lb plate
Run back down stairs
10 x burpees
Run back up stairs
Run down carrying the 45-lb plate
10 x ring dips
100ft dumbbell waiters walk, 30-lbs
4 rounds complete