We last ran this WOD on March 17th, 2015. It was an awesome day with lots of White Board reporting. As a coach, I get such a sense of pride when I see our white board covered with names and notes! Enjoy
Durability
Single Leg Lateral Medball Toss – Light Weight x 10 per side x 3 sets
Balance will start to deteriorate around age 25 unless it is worked. Balance can be restore with a little consistent training. Here is some ideas if you’re interested in working on your physical balance…mental balance will remain unaffected from these drills…
Skill/Strength
Primers…You got to Prime the Pump…Grease the Groove…Warm the Engine…Spike the Kool-Aid…
WOD
At Minute 0:00
“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups
At Minute 15:00
“Jackie”
1000 Meter Row
50 Thrusters (45/35)
30 Pull-Ups
Notes – This day is about intensity, going fast, entering the pain cave, taking a ride of the suffer shuttle. If you go too heavy or challenge yourself too much on your pull-up scale, then you won’t achieve the intensity I’m talking about. Today we will work very hard but also go very fast. Fran should be a sub 10 minute workout for everyone and Jackie is be sub 14 min workout for everyone so please scale accordingly.
Old-School CrossFit Games Champion from 2013 completing Jackie at the 2013 Regionals in 5:21…Your fearless leader got 5:32 that year at the Northeast Regional, just sayin
Scores from Monday ReTest of “Wittman”
Scores from 78.3 the last time we ran it
Scores from 78.3 the first time we ran it
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