Friday 6-26-15

6-26-15

6-26-15

Warm Up:

Coaches Choice

Skill:

Movement Scaling / Set Up

WOD:

Teams of 2
“Servais”
For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells

Courtesy of CrossFit.com

After Bash:

Recover and get ready for the weekend!!

ONE Nation Competitors:

“Servais” as an Individual. Make sure you leave time to do it.

Travel WOD:

Teams of 2
“Servais”
For time:
Run 1.5 miles
Then, 8 rounds of:
19 Dumbbell Rows
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy) or weird object
1-mile farmers carry with 45-lb. dumbbells

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