16 August 2017

WEDNESDAY 170816

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
Wall Climber (New Skill – Taught in Gym)
GHD Sit-up
Battle Ropes

Rest as needed then at HQ,

For Time:
15 Thrusters (95lb. / 65lb.)
Run 100 Meters (to Krav Maga)
30 Pull-ups
Run 100 Meters (to HQ)
15 Thrusters
Run 100 Meters
40 Burpees
Run 100 Meters
15 Thrusters
Run 100 Meters
50 Double Unders
Run 100 Meters

Note: Get some rest, today is gonna’ be a good one! This is a slightly modified version of an evolution from the World Police & Fire Games CrossFit event.

AlanRightCross

Nice technique Alan!

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Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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