WOD Thursday 8/8/19

Posted on Posted in WOD

** SKILL – Rope Climb Technique- please bring shoes that wont burn up on the rope as well as shin protection!

“Hip Hop”

For time:
Run, 1 mi
50 Double Unders
50 AbMat Sit-ups
40 Double Unders
40 AbMat Sit-ups
30 Double Unders
30 AbMat Sit-ups
20 Double Unders
20 AbMat Sit-ups
10 Double Unders
10 AbMat Sit-ups

GENERAL
Starting the day off with some rope climb skill practice
We have a good amount of rope climbs in “31 Heroes” this weekend
With barely any time to work on rope climbs before that workout, we’ll fine tune things today
This 12-minute section is not for score, rather for quality at a very low intensity
“Hip Hop” is a combination of a 1 mile run and the CrossFit benchmark workout “Annie”
Looking for a run distance and variations in “Hip Hop” that allows athletes to complete the work in under 20 minutes
DOUBLE UNDERS
Choose a double under variation that you can complete the set of 50 in under 1:30
RUNNING
If unable to run:
2000/1600 Meter Row
115/85 Calorie Assault or Echo Bike
3200 Meter Bike Erg