5 Rounds of 3 minutes each:
- 5 Individual Athlete Choice #1
- 10 Individual Athlete Choice #2
- Max Rep. Individual Athlete Choice #3
- Rest 1 minute between rounds.
5 Rounds of 3 minutes each:
Derek Disbro / Fun Friday!, WODs / 0
10!
Derek Disbro / WODs / 0
Weight Vest Wednesday
AMRAP 20 minutes
Increase rep count of each movement by 1 each round.
4 Rounds:
Derek Disbro / WODs / 0
6 Rounds:
Derek Disbro / WODs / 0
Partner verses Partner
Men row 12 cal, Women row 10 each round
Row your calorie count while partner is doing:
3 burpees and max rep
switch each round with partner before changing exercises. Repeat for a total of max rounds in 22 min
Goal is to try to beat your partner on each round of the max reps
10!
For Load:
Between sets of different rep counts:
Derek Disbro / WODs / 0
Weight Vest Wednesday
8 Rounds:
5:30 Class: Monday’s WOD.
Other Classes:
Choose a Crossfit Quarter Finals WOD from the main site.