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Wednesday 150513 Row Burpee Run

A few years ago CrossFit Malibu was on the CrossFit main-page in a feature they called the “WOD Demo.”  A CFHq videographer would visit various CF boxes, give the coach a WOD that was to be programmed on the main-page in the near future and have that coach run the WOD using any personal techniques, strategies, and/or training concepts they preferred.  For this WOD, we used our idea of “time-domain driven scaling” as a way to ensure that athletes push for all-out intensity within the desired time period.  Learn more by watching the video.  Then get ready for testing it out today with the same WOD featured in the video.

Wednesday 7, 9, 10am, 4, 5pm WODs.  Strength class 6pm
Tabata Your Weakness- everyone use a mobility position today
-then-
12 minutes to hit 3RM with each movement:
Weighted push ups 3-3-3-3-3
Weighted pull ups 3-3-3-3-3
Post 3RM push and 3RM pull to chalkboard
-then-
3 rounds for time of:
500m row
21 burpees
400m run
Post time and scaling to chalkboard/journals.
Compare to MAIN PAGE 121102
Watch this video and base your scaling off this concept with a 14-16 minute goal finish time

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