2016 Earn The Bird WOD at CrossFit Ocean Isle Beach
OPTION #1
In teams of 2, complete a 5 rounds total of:
400 m run
80 m lunges (w/OH plate carry, 25/45)
30 T2B (1 burpee penalty each time you come off the bar) (sub 30 lying leg raises)
30 (hand release) push-ups
80 Double Unders (sub 50 jumping pull-ups)
*400m run will be performed together, split reps as needed.
OPTION #2
Complete 5 rounds for time of:
400 m run
40 m lunges (w/OH plate carry, 25/45)
20 T2B (1 burpee penalty each time you come off the bar) (sub 20 lying leg raises)
20 (hand release) push-ups
40 Double Unders (sub 25 jumping pull-ups)
2016 Earn The Bird WOD at CrossFit Ocean Isle Beach
OPTION #1
In teams of 2, complete a 5 rounds total of:
400 m run
80 m lunges (w/OH plate carry, 25/45)
30 T2B (1 burpee penalty each time you come off the bar) (sub 30 lying leg raises)
30 (hand release) push-ups
80 Double Unders (sub 50 jumping pull-ups)
*400m run will be performed together, split reps as needed.
OPTION #2
Complete 5 rounds for time of:
400 m run
40 m lunges (w/OH plate carry, 25/45)
20 T2B (1 burpee penalty each time you come off the bar) (sub 20 lying leg raises)
20 (hand release) push-ups
40 Double Unders (sub 25 jumping pull-ups)
Rest Day