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Bring-A-Friend Saturday 5.6.17

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Team Globe Dodgers taking the lead on this round!


CrossFit WOD:


For Time:

1 Mile Run S(800)

30 KB Swings S(44/35) RX(53/44) RTG(70/53)

30 Goblet Squats

800 M Run S(600)

20 KB Swings

20 Goblet Squats 

400 M Run

10 KB Swings

10 Goblet Squats


WOD Tips:

-Today’s workout will be the longest of the week, and will need to be paced accordingly. This is primarily a running workout, with nearly 2 miles of running for the RX

and RTG standard. The KB swings and goblet squats will provide a short break from each run. These should be light enough that you can do each movement in 1-2

sets and then get right back out on the runs. Conserve a little bit on the first mile run and then push harder on the 800 and 400 as you get closer to the finish.


BeachFit WOD:

For time 
In teams of two :
50 Wall balls 
50 Sit ups 
50 Mountain Climbers (2=1)
150 Jump rope singles 
50 Ring Rows
50 Step ups 
50 Burpees 
*Partner A is working the reps, Partner B must complete 100 meter RUN. Repeat this cycle until the 50 reps are complete then move on to next exercise. You can complete in ANY order.