One of our 0530 coaches Greg will be leaving us,
Due to his new job schedule he will not have time to coach, BUT he will still help out the box when he can and coach when he can. Thanks for all of your Superman powers and coaching some badass athletes, you have brought Great vibes to the Box, Congrats on the new job Superman, I mean Greg.....
Warm Up:
to be done as a group not on your own
500 meter row or 400 m Run
10 Pass Through
10 OHS
10 TTB
10 Wall Walks
Group warmup To the song "Roxanne" at which time the whole class does a burpee no matter where they are in the warmup. when you hear Sting say "Roxanne" you better drop and do your burpee. fyi its 34 burpees.... LOL
WOD
3 person team executes the following tasks (only one athlete works at a time)
Buy In 600m sled push 4 plates Men / 2 plates Ladies
-100x toes to bar
-100x box step ups with (45/25# plate) (20/18" box)
-100x OHS (75/45)
-100x Deadlifts (185/105)
Cash out 300x Double-unders
**600m is the WHOLE median outside. as in ALL THE WAY AROUND THE GRASS!
3 comments:
Nice picture...lol
Andy, Greg, and Me. "Team Trainers"
26:14 as rx.
Had a Fun time doing this wod with my fellow Coaches, Greg you will be missed..
35:19 as RX for the 0930 class
40:42 as Rx for the second time at the noon class form is getting somewhat better on OHS but double unders slowed me down again. Greg you will be missed I will never forget my second day at Crossfit when we were partners and smashed that WOD with an awesome time!
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