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Thursday 12.6.18 Workout of the Day

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CrossFit WOD:

“Sweet 16”
24 Min AMRAP:
16 Wall Balls F(14/10) P/S(20/14)
16 Single Arm Ring Rows @ 20X0 Tempo (8/Side)
32 Double Unders F(32 Double Taps)

16/12 Cal Ski Erg
16 GHD Sit Ups to Parallel

WOD Tips:
“Sweet 16” is a longer AMRAP today that you can treat as a full body flush, or a very challenging workout. The wall-balls should be at a weight that we can go unbroken on at least a couple of rounds, possibly in the later rounds having to take a quick break. The Single Arm Ring Rows are a
challenging upper body movement that also takes a lot of core strength. These will be at a tempo today so walk your feet up or down depending on the level of difficulty you are able to control the reps. We shouldn’t be getting held up on the Double Unders today, but it is a good day to practice them if you are close, feel free to cut the reps down here. For both the Ski Erg and the GHD focus on quality of movement over the speed you are moving today.

BeachFit WOD:

“Pearl Harbor”

For Time 

10 Burpee Box Jump 

20 Dball Cleans 

30/22 cal Bike Erg 

40 Plate Ground to OH

30/22 cal Bike Erg 

20 Dball Cleans 

10 Burpee Box Jump

Target Time: 13 min 

Time cap: 15 min