WOD 1/10/14 : Workout of the Day

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WOD 1/10/14

by Crossfit 817 on 01/09/14

Pre WOD
AMReps 2 mins: Push-ups
As many reps as possible in 2 mins of:
  • Shoulder Tap Push Ups
WOD
  • "Tabata" - Sled Pull : 8 x 20 secs / 10 secs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total distance performed in all of the intervals.

Rest 5 min.
  • Tabata" - Sprint : 8 x 20 secs / 10 secs
Touch and go.  Hands must touch the ground at each five meter mark.  Start at 0m, sprint to the 5m cone and touch the line.  Sprint back to the 0m cone, touch the line.  The run to the 10m cone, touch the line.  Run back to the 0m cone and so on.

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