10534343_1458760591047795_4857324884441263704_n“The unfed mind devours itself.” – Gore Vidal

Workout of the Day for Wednesday 11/26/14

Strength
Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
Double-Unders x 40-50 reps

Conditioning
In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run

CrossFit Basics

A.
Five sets of:
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Box Jumps x 15-20 reps
Rest 45 seconds

B.
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
Dumbbell Thrusters x 10 reps
200 Meter Row

Rush! Endurance

Every Minute on the Minute for 14 minutes

Even: 15 Box Jumps

Odd: 20 sit ups

-5 minutes Rest then-

Run 4×400 for time

* On EMOM if you fail a round, that number becomes your new score.