Schedule:

5:30am-KC

12:00pm-Dan

4:30pm S&C-Patrick

5:30pm Open Gym-Franco

7:00pm Sirius Burn-Dallas

CrossFit Workout of the Day,

Partner/Team WOD: in groups of 2 or 3

23 min AMRAP (only one partner works at a time)

  • 40 calorie row
  • 40 Ring Dips or Hand Release Push-ups
  • 40 Power cleans (115,85)
  • 40 burpees with no jump

Intention: Break up the work however you chose, keeping in mind that the main function of partner/team wods is to do interval work (work:rest) to experiment with higher intensity levels followed by rest in a more fun setting. We know our athletes all have different workout preferences, so some of you may not enjoy this type of workout.

It’s been my experience that a positive attitude coupled with an understanding of the reasons for this types of workouts yields a productive enjoyable workout experience. The alternative would be an individual workout that would look, for example, like this:

:30 rowing/:30 rest until 40 calories is achieved

:30 ring dips or hr push-ups/:30 rest until 40 are reached….

I think that’s boring, but to each their own 🙂 I Hope y’all enjoy working on intervals as a part of a team tomorrow.

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