“SPRINT OFF” WOD 8/1/18

Coach Mike with Hannah and Tori at the CrossFit Games!

WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Morning
10 Front Squat
10 Clean Extension w/ Scap Engagement
Then:
Mobility

WIN
SKILL:
EMOM 9
MIN. 1: 7 Strict T2B
MIN. 2: 20 V-Ups
MIN. 3: 20 Sec. Hollow Hold
*Adjust reps accordingly to level.
LIFT:
Power Clean
7 x 1
*Work to 80%
WOD:
“SPRINT OFF”
For Time:
40/30 Cal. Assault Bike
30 T2B
20 Burpee Box Jump (24/20)

FIT
SKILL:
EMOM 9
MIN. 1: 7 Strict T2B
MIN. 2: 20 V-Ups
MIN. 3: 20 Sec. Hollow Hold
*Adjust reps accordingly to level.
LIFT:
4 Sets
8e Bulgarian Split Squat
8e Single Leg Glute-Bridges
WOD:
AMRAP 10
15/12 Cal. Assault Bike
6 Burpees
*Add 2 Burpees every round.