4.21.26 Workout of the Day

Josh Simpson & family, repp’n 843 on his iPhone 3, Lake Brienz, Switzerland.

Barbell
Strength
Back Squat
5-5-5-3-3-3-1-1-1, building

Conditioning
For Time
Team of 2, For time
A. 42-30-18 (Female: 36-24-12)
Calorie Bike or Ski
Deadlift (225/155)
Into
B. 180/142 Calorie Bike or Ski
90 Deadlift (225/155)

-One works, one rests, split reps evenly.- This will be a similiar workout for Wednesday’s Interval class.

Interval
“Boston Marathon Monday”

2 RFT (Individual or Team)
400 m run
26 HPRU
400 m run
26 GHD Sit-ups
400 m run
26 Russian KBS (70/53)
400 m run
26 KB SDHP (70/53)
400 m run
26 air-squats
400 m run
26 walking lunges

This wod pre-dates the 2013 Boston Marathon bombing, but now serves as a memorial for the victims of the attack, which took place on April 15, 2013. This CrossFit New England wod is completed every year... on the morning of the Boston Marathon. Athletes will alternate between 400 meter runs and 26 of a movement, one rep for every mile of the race. 

Please modify runs to 300 m & reps accordingly to hit desired stimulus of sub 50 minutes.

This wod takes the entire hour. Pleae be on time & with your equipment ready.