THURSDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

ROWLING – 3 Rounds

-Have athletes try to row a perfect strike, 100m. Athletes have a penalty of 2 Air Squats for every meter they are over or under. For example, if an athlete rows 105m then the athlete has a penalty of 10 Air Squats before they start their next round. Perfect 100m, no Air Squats

WOD

Metcon (Time)

HERO WOD/MICHAEL

3 Rounds For Time:

CAT 1 (Michael+)

-800m Run

-50 Back Extensions

-50 GHD Sit ups

CAT 2 (Michael)

-800M Run

-50 Back Extensions

-50 Sit ups

CAT 3

-600m Run

-50 Supermans

-50 Sit ups

CAT 4

-400m Run

-30 Supermans

-30 Sit ups

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!