Row 15/11 Calories
Rest 1 minute
Bike 11/7 Calories
Rest 1 minute
For Time with a 15 minute cap:
*Walking Overhead Plate Lunges 45/25
*for rx+, use a weight vest
Score will be either total reps or a time. There are 180 total reps not including the run. We will not be counting the run towards reps if someone finishes inside the run.
Tomorrow is Thanksgiving, so it is “convenient” that we are hitting our biking and rowing intervals today… This is the third week of the Assault Bike and Rowing intervals combined. The time domain and rest intervals are the same, but the calories have been lowered for the second straight week. You know what this means, push even harder, keep the intensity super high and do your best to recover during the one minute!
The WOD for today is a classic CrossFit rep scheme with a twist. The exercises are planned so that you can go back and forth between upper body and lower body and push hard. The static overhead in the lunges will fatigue the shoulders slightly for the dips depending on the quality of your overhead position. The better your overhead position, the less fatigued your shoulders will be. Sandwiched in between the 21-15-9’s is a 300m sprint. There will be a lot of people finishing the first 21-15-9 at a similar time and the run is where you can make-up or lose ground. It will also give your shoulders a nice break before you come back in and start back on the ring dips!
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