Wednesday 1/22/14

CROSSFIT:
Tabata 20 sec work, 10 sec rest x 8 sets (4min)
*Burpees
*Lunges
*AD
*Push-Ups
each movement will be done for 8 tabata intervals.
count every rep, score each movement and total from all.

SHE:
A. FS @20X1; 2,2,1,1,1; rest 2-3 min
B. 10 sets – every 2 min – C&J x 1 (build to a heavy)
C. Emom 6 min – 10 unbroken wall ball (14#), 4 burpee box jump over (20”)
+
10 min amrap @open pace:
5 OHS (75#)
6 CTB pull up
20 DU

BEING:
A. emom – Push Jerk TnG x 5 start at 75/115# build 10# every min
+
3 sets 80% 90% 100%
Row 500m
25 box jumps or step up 24/20″
20 CTB pull ups
20 wall balls 20/14#
20 burpees
rest 5mins
Notes:
– focus on breathing during TnG work
– increase pace per set
– record times for all sets

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