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Saturday 12.30.17 Workout of the Day

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CrossFit WOD:

“Team Cement Mixer”
25 Min AMRAP: (In teams of 2, alternating full rounds)
400m Run S(250m)
Max Unbroken Set of Toes to Bar S(Knees to Chest)

WOD Tips:
-“Cement Mixer” is a workout that we have done a couple times before, and today we will be doing a partner version. One partner will complete a
full round while the other is resting. As soon as partner one drops from the bar, partner 2 will begin their full round. There are several goals for
today’s workout. The first goal is to run pretty fast and to accumulate as many total rounds as you can between you and your partner. The second
goal is to accumulate as many toes to bar/knees to chest as you can between the two of you. Lastly, we want to maintain some semblance of
consistency from round-to- round. This will mean challenging ourselves on both the run and toes to bar (since we have rest built in) but not to the
point where we see a significant drop off from round to round. You will likely see some decrease in reps from round to round, but the goal today is
to keep your best and your worst round within a few seconds and a few reps of each other.


BeachFit WOD:

“Call of Booty”

AMRAP 22 – O Course Style 

200 meter RUN

10 Rope Slams 

10 Ring push ups 

10 DB Deadlifts 

10 meter Sled Push 

20 Sit ups