GO RUCK NASTY IS THIS WEEKEND! Reminder again for Nasty Bus. If you still haven't emailed Alex to reserve your spot, please do so as soon as you can at Alex@balancegym.com. He will need your name, email, and cell phone number. The bus is leaving from CrossFit Balance at Thomas Circle 7am Saturday.
WOD for Wednesday:
1.) In 10 minutes to complete the following:
10 Turkish Get-ups (Alternate arms per set- aim is unbroken, soo choose weight accordingly)
10 Burpees (Unbroken)
-Rest 10 minutes-
2.) In 10 minutes complete the following:
5 Power Snatches (95/65lbs)- scale to maintain unbroken Touch and Go sets
15 Double-unders (Unbroken)
20 Ab Mat Sit-ups
*goal is consistent time with each round
-Rest 10 minutes-
3.) Complete the following AMRAPs of the following:
1 minute- Double-unders
2 minutes-Wall Ball (10/9ft target with 20/14lbs)
2 minutes-Row for Meters
2 minutes- Wall Ball
2 minutes- Row for Meters
1 minute- Double-unders
*The key is consistency with reps. If you pace correctly, you should have close numbers with your reps in sets aka. similar number of double unders to double under sets, wall balls compared to wall balls, and row to row.
Post (1) and (2) and (3) to comments.