FRIDAY 230407

Individual Sprint Round Chipper

1000m Row

50 Wallball (#20/14)

40 Pushups

30 Situps

20 Assault Bike Calories

10 Devil’s Press (#35/25)

During this WOD, the athlete should try and maintain an equal work to rest ratio between the individual movements.

So if the Wallball takes 2 minutes to complete, the athlete should try and not take more than 2 minutes to get to the next movement.

The goal times for each movement will be:

Row – sub 4/4:30 minutes

Wallball – sub 2 minutes

Pushups – sub 90 seconds

Situps – sub 1 minute

Assault Bike Calories – sub 90 seconds

Devil’s Press – sub 2 minutes

Then

Pullup Progression – Day 4

5,4,4,3,2

We are pleased to reinstitute 6AM on Fridays.  Thanks to everyone who gets their day’s started here at CrossFit Pleasure Point.

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Friday’s Schedule

6AM – Workout of the Day

8AM – Strength / Olympic Lifting

4PM – Workout of the Day

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