Team "I <3 Sexy Metcons" Valentine's Day Throwdown 2014
9am and 10am WOD: 5 Rounds, for reps 1 min at each, 15 sec to rotate Pull Ups/Jumping Pull Ups Box Jump on and overs Dumbbell Snatch Row (Cals) Rest ---------------------------------------
11am Monster Mash - a high volume dose of pure CrossFit for the experienced athlete: EMOM x 12 1) 7 x "frog complex" 2) L-Sit for 20 sec or "love taps" 3) Strict Pull Ups at 18:00 3 Rounds: 1 min at each, 15 sec to rotate Pull Ups/Jumping Pull Ups Box Jump on and Overs Dumbbell Snatch (Beastmode= DB Squat Snatch) Row (Cals) rest At 40: 3 x 1 min good mornings (or 25 reps) rest 30 sec 1 min plank hold rest 30 sec Final: 1 min max cal assault bike