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Wednesday 1.3.18 Workout of the Day

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CrossFit WOD:

“Das Boot”
2 X 8 Min AMRAPs
50’ DB Front Rack Walking Lunges S(35/25) RX(50/35)
15 Toes-to- Bar S(10 TTB/15 K2C)
100 Double Unders S(50 DU/100 Double Taps)
*4 Mins Rest Between AMRAPs


2 Rounds:
10 Single Leg Glute Hip Bridge + M/E SL Bridge Hold (Per Side)
10 Side Plank Hip Drops + M/E Side Plank Hold (Per Side)
10 Hollow Rocks + M/E Hollow Hold

WOD Tips:
-“Das Boot” is a great open-style workout to help us work on our pacing and conditioning. Similar to last year’s Open, the DBs on the lunges can be carried in any
position on or above the shoulders. Make sure to relax your grip on the dumbbells since you will need it for the toes to bar and double unders. The goal for today is
to hit both 8 minute sections hard, but to match or beat your score on the 2nd AMRAP. For the lunges, choose a weight that you can do unbroken for at least the first
round. For the toes to bar, choose a number of reps that you could do in 1-2 sets when fresh. During the workout, break these up from the beginning to help
manage your grip and breathing throughout this workout.
-For the Core WOD, you can rest as needed between movements and rounds. Try to keep the rest shorter between movements (<30 seconds) and then you can take
a bigger rest at the end of the first round (1-2 minutes). While each movement finishes with a “max effort” hold, end each set once you feel the quality of your
positions change.


BeachFit WOD:

“How to Survive a Bear Attack”

5 rounds 

3:00 on / 1:30 off 

Buy In: 250 meter RUN (Sc: 200 m)

60′ Bearcrawl 

12 Sumo KB Deadlift  

AMRAP in remaining time:

“12 Volts”