THURSDAY 170330

“Operator One”

In 0:00 to 10:00 complete the following evolution:

Run Big Loop (or Concept 2 Row 1,500 Meters)
In remaining time, one set of Maximum Repetition Pull-ups

From 10:00 to 17:00 complete the following evolution:

Run Floral Loop (or Concept 2 Row 1000 Meters)
In remaining time, one set of Maximum Repetition Pull-ups

From 17:00 to 22:00 complete the following evolution:

Run 400 Meters (or Concept 2 Row 500 Meters)
In remaining time, one set of Maximum Repetition Pull-ups

From 22:00 to 25:00 complete the following evolution:

Run 200 Meters (Or Concept 2 Row 250 Meters)
In remaining time, one set of Maximum Repetition Pull-ups

Note: Your score on todays workout will be for each individual evolution, and will be “Run over Pull-up.” For example, on Evolution One, a possible score could be 6:00 / 50, for a 6:00 minute big loop, and 50 Pull-ups. Athletes can rest as needed after each run, but must complete the Pull-ups within the timeframe of that respective evolution. Todays workout comes from an unnamed special operators command unit. Bring water!

Team 6 Looking Strong!

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Bag Class Starts Tonight at 5:15 PM at Krav Maga!

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 PM – 6:00 PM at Krav Maga) 

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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