• WoD 11.5.18

    Warm up + Board briefing + Transition time 15min

    Muscular endurance Test 3
    Level 2+ Level 1
    Modified “Jackie”
    1000m Row
    50 thrusters 20/15kg
    30 Toes 2 Bar L1:T2R
    *Athletes work in heats of 8 , Each next heat begins 5min later

    time cap 10min

    5min transition time

    Muscular Endurance Test 4

    “CrossFit Volos M.Endurance Wod”

    Max unbroken reps of:
    L2 rx+ : Ring Muscleups
    rx:Ring dips or high parallet dips
    L1 : Low parallel dips + hips press up at each rep

    Buy in:
    30 pistols alternating- use a gymnastics scale down version
    20 hspu – use a gymnastics scale down version
    30 db Snatches 22.5/15 , 17.5/10 , 15/7.5kg
    20 overhead squats @40/30 , 20-30/15-25kg
    30 situps
    immediately followed by the test 4

    time window to perform the wod is:12min

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