7.1.25 Workout of the Day

John, Natalie & Stephen, CrossFit DC.

Barbell
Conditioning
Team of 2, 3 RFT
200 Meter Sandbag or Farmers Carry (150/100) (70/53’s)
20 Burpee Box Jump Over (24/20)
20 Dumbbell Power Clean or Sandbag Clean (50/35’s) (100/70)
20 Burpee Box Jump Over (24/20)
20 Dumbbell Power Clean or Sandbag Clean (50/35’s) (100/70)
20 Burpee Box Jump Over (24/20)

-One works, one rests, partition evenly.-

Midline
4 sets
25 abmat situps
10 KB Side Bends (each side)

Interval
Conditioning
4 RFT
400 m Run
25/18 Calorie Ski
25/18 Calorie Row
25 KBS (53/35)

[Due to the class time limit, athletes may modify this wod to 3 rounds or decrease calories if 1st round is over 8 minutes]

Finisher
8 minute EMOM (:30/:30)
Minute 1: Hanging Knee Raises
Minute 2: Handstand Hold