140506 Tuesday

Between events at River Ruckus!

Between events at River Ruckus!

Between events at River Ruckus!

Main – CrossFit

(No Measure)

AMRAC in 8 minutes with
Mobility + 6-12:
1-arm DB OHS,
BB Row,
T-Push-up,
Tire Drag 50-100ft

Strength Development

Back Squat (@ 3011; 8-12 x 3. Rest 3 minutes. )

WOD

A. : Metcon (Distance)

Partner Tire Drags
Max distance in 6 minutes.
Non-dragging partner should walk along side & switch partners every 60s.

Rest 2 minutes

B. : Metcon (Calories)

Max Cals Row in 6 minutes
Switch partners every 60s.

Rest 2 minutes
Allow the calories to run over and combine partner total in 6 minutes.

C. : Metcon (Calories)

Airdyne Max Cals in 6 minutes.
Switch partners every 60s

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