Skill:
Hand Positioning for Push Ups
Practice Medball cleans for 2 min
Courtesy of CrossFit HQ. Coach Glassman giving some great instruction on the medball clean. During the med ball practice, pair up with someone. One person will hold a PVC pipe right in front of your med ball. You goal is to do the med ball clean without hitting the PVC pipe. Can you do it?
WOD:
Tabata:
Row (For meters)
Push ups
Double Unders
Medball cleans
So, Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals will be rowing for meters, the second 8 are push-ups, the third 8 intervals are double unders, and finally, the last 8 intervals are medball cleans. There is no rest between exercises.
Score will be total reps
Score the rowing by meters divided by 4
Post results to comments/www.logwod.com
Video courtesy of CrossFit HQ and SICFIT. Not only is this vid a great look back at some of the top athletes from last year’s CrossFit Games, it shows you that you’re not the only one who gets the pre-WOD jitters. What is your mental prep before a WOD. Are you scared? Nervous? Anxious? Excited? Need that one last trip to the bathroom? Put your thoughts to comments.
CoachD
Cash Out:
Use foam roller to Roll out calves and quad
CrossFit Team Offutt Tactical Fitness 