THUR 02.18.21

Coach Mohammed

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. 500m Row

B. Partner WOD [20min cap]
2 Rounds

40/30 Cal Row*
35 Med Ball Sit Ups (20/14)
30 Pull Ups
25 Goblet Squats (70/53)
20 Burpees

At Home
A. 400m Run or 180 speed step

B. Partner WOD [20min cap]
2 Rounds

400m Relay or 180 speed step
25 Weighted Sit Ups (50/35)
30 DB Bent Row (50’s/35’s)
20 DB Squats (50’s/35’s)
20 Burpees

All reps are team totals. 1 partner working at a time. Partners must complete a minimum of 5 burpees before switching. *(partner not rowing holds medball in a wall sit)

Post time for 500m Row and time for the WOD
Ex: 1:36, 21:40 Rx

And coming tomorrow…

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx.

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