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.

Nice technique Alan!

_______________

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)

_______________