20170926

pic courtesy of Eventbrite

Are you ready!  The Thunderbolt Cup goes down this Thursday and Friday!  We will have a CrossFit event on Thursday, so sign up now!  Click on the above pick to go to the registration site!

 

WOD:

10 Min AMRAP:

15 Box Jumps (24/20)

300M Row

 

5 Min Rest, then…

 

4 Sets For Time:

15 Feet Elevated Push Up (Feet on 20″ Box)

30 Double Unders

 

For feet-elevated push ups, this is the gist of it, but do on a 20″ box.

So, start the clock and fir the first 10 min, do the first WOD, at the 10 min mark, take a five min break, start WOD 2 at the 15 min mark.  When you finish WOD 2, subtract 15 min off your time.

 

Scaling Options:

BJ ->20/16

Row ->300M Ski Erg

Feet elevated push up ->Feet on top of 45# plate->Hand rel push up, no elevation

DU -> Attempts through 30 rope contacts ->30 penguin jumps

 

Cool Down:

Doorway stretch – 1 min per side

 

Calf stretch on rig – 2X 1 min per side

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