WOD for Saturday 230715

“Echelon" - Teams of 2

8:30 a.m. CrossFit - Rest 3 min b/t parts

Part A - scale to keep runs < 2 min each

400m run

-rest 3 mins-

400m run

-rest 2 mins-

400m run

-rest 1 min-

400m run

(These should be at 90+%)

Part B

2 rounds

30 WB 20/16

30 bike cals

4 rope climbs or 10 Ring Rows

Part C

20-18-16-14-12-10

  Bench press (increase every set)

  Barbell or DB curl (increase every set)

  Matador or box dips

Part D

2 rounds

  80 AbMAt Sit-ups

  40 cal row

6:30 a.m. Comp Class - Rest 3 min b/t parts

Part A

400m run

-rest 3 mins-

400m run

-rest 2 mins-

400m run

-rest 1 min-

400m run

(These should be at 90+%)

Part B

2 rounds

50 WB 30/20

50 bike cals

4 rope climbs

Part C

20-18-16-14-12-10

Bench press (increase every set)

Barbell or DB curl (increase every set)

Matador or box dips

Part D

2 rounds

50 GHD

50 cal row

200m farmers carry with double KB 53/35 (do 70/53 if you’re looking to show dominance)