FRI 03.28.14

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy
6p: Yoga- Monica

Workout of the Day (WOD)

A. Jump rope: For 10 minutes (40 seconds work: 20 seconds rest)
Odd: Max double unders
Even: Pushup position plank hold

B. Tabata Complete This:
In as few of Tabata rounds (20 seconds work: 10 seconds rest) as possible complete the following:
30 Calorie row
40 Burpee plate hops (45#)
50 One arm alternating kettlebell snatch (16/12kg)
60 Situps w/ med ball (20/14)
70 Double Unders (Singles 3:1)

**20 minute time cap

Post number total double unders from 5 intervals and number of rounds taken to finish chipper. If time expires post number of total repetitions completed.

And coming Saturday…

OPEN WOD 14.5: See OPEN Announcement Live From San Francisco

Extended Burpee Fran:
For time
21-18-15-12-9-6-3 reps of:
Thrusters (95/65)
Bar-facing Burpees

Beginners WOD 9AM: Burpee Fran
For time
21-15-9 reps of:
Thrusters **Scale as needed
Bar-facing Burpees

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