Tuesday 5-03-16 WOD

When you're bad we MAKE you ride the Airdyne outside

When you're good we LET you ride the Airdyne outside

Any guesses why this young man is outside?

Tuesday 5-03-16 WOD

CrossFit:
A.
15 Min Build
Snatch Balance + 1 OHS

B.
Oepn workout 14.2 @ 65/95#

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

C.
5x90/90
5 Rounds of run or row 90 seconds at an high output yet sustainable pace/ 90 seconds active recovery (keep moving)

Fitness:
A.
15 Min Circuit
10 Goblet Squat Jumps
10 KBS (heavy)
10 Wall Balls
10 Sled Rows (heavy)

B.
6 Min AMRAP
6 Double Bell Thrusters
6 Box Jump Burpees

C.
SACF part C.