Completion WOD

Main – CrossFit

Many of you set goals for the last 90 days of 2014. Many of you have achieved those, for many of you it is the start of a new year with the same goals. This is your time to shine. You are accomplished in life, in your career, family… but why let this slip. Be strong in all areas, allow no weakness into your character that you do not approve. Start today.

Warm-up

Coaches Choice

Metcon

You will be re-sorted into new teams for WOD #2.

Metcon (AMRAP – Reps)

PARTNER UP –

Working at the same time, you will accomplish as much work in any order, switching between in any order…

20 Minute AMRAP of:

400M Run (each = 1 rep)

400M Row (each = 1 rep)

30 Burpees (each 30 = 1 rep)

70 Sit-ups (each 70 = 1 rep)

100 Double Unders (each 100 = 1 rep)

30 Thrusters 45#/35# (each 30 = 1 rep)

There is NO scaling, you do what you can, and choose to do any or all movements.

NO 1/2 reps.
Rest 5 minutes – and re-sort teams in the 5 minute period. And set your barbells.

Re-sorting – last place team divides and takes a partner from first place team.

Second place and second to last, etc. Coaches WOD with teams to make even numbers. Coaching is done before the start of the WOD, no during class coaching. Coach each other, motivate and drive your efforts.

Metcon (AMRAP – Rounds and Reps)

With your new partner each builds a barbell at 50% of 1RM Dead-lift.

15 Minute AMRAP, partner doing work can only do so while the “resting” partner is holding the barbell in a deadlift position, OR is in a full front plank position with hands on the floor, elbows locked, and body in a full plank position.

The order must be maintained –

40 Wall Balls (20#/14#)

30 Push-ups

20 Pull-ups

10 Burpees

Score the round as well as remaining reps. No work if there is no plank or no dead-lift being held.

Cool Down

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