Beach WOD canceled due to 70% chance of rain. Get your WOD on @ the box!
BEACH WORKOUT
Meet under the OIB Peir no later than 8:45am.
9 AM WOD at the Box
In teams of two, with only one partner working at a time, complete:
100 No Push-Up Burpees
100 Ground to Overhead (45/25 plate)
100 meter Broad Jump (50m out & back)
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Plate extended overhead
Ground to Overhead – static lying leg raise – feet 6″ off ground
Box Jump Overs – Plank from Elbows
CROSSFIT MOMS
Advanced
3 rounds
Run 400m
15 dumbbell hang power snatch #20-25
9 shoulder press (with dumbbells)
Intermediate
3 rounds
Run, row or walk 400m
15 dumbbell hang power snatch #15-20
9 shoulder press (with dumbbells)
Beginner
3 rounds
Row or walk 400m
12 dumbbell hang power snatch #10-15
9 shoulder press (with dumbbells)