So we officially lost our bet with Functional Fitness Interbay over the game, or lack there of. Therefore we must perform the WOD that they wrote for us to do. In addition we must represent the Seahawks by wearing blue, green and silver. I know it hurts but a bet is a bet.
Essentials
| Strength/Skill: |
Warm up:
Strength: 4 Sets:
Skill: |
| WOD: |
| “The 12th Man” 5 Rds For Time:
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| Additional: |
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Performance
| Strength/Skill: | |
Warm up:
Strength: 4 Sets:
Skill: |
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| WOD: | |
| “The 12th Man” 5 Rds For Time:
|
30 Wall ball shots
30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf |
| Additional: | |
3 Sets:
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Competition
| Strength/Skill: |
Warm up:
Strength: A) 5 sets: (Every 2 minutes)
B) 12 Sets: (EMOM)
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+ C) For time:
*Using the same bar set weight up so you can strip weight off accordingly. Practice quick transitions while changing weights. Skill: |
| WOD: |
| “The 12th Man” 5 Rds For Time:
|
| Additional: |
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