W.O.D. and Endurance Thursday 7/29/18


W.O.D. and Endurance Thursday 7/29/18

Reminder to order online from EatFitGo Meal prepping company for delivery directly to CrossFit Republic on Monday, Tuesday, and Thursdays!  You can even grab “your perfect week” of food (buy 10+ and get 15% OFF).  Discount code is PYPW15.

If you don’t order this, as a CFR member your code is CFRepublic18 for 10% off your order.  If you need easy instructions for ordering, grab an easy order sheet on the front desk, otherwise get started now and visit the website at https://eatfitgo.revelup.com/weborder/?establishment=13

*Today, the daily and endurance will all be the same workout!

Conditioning AND Endurance WOD

*Coaches- consider lining rowers and bikes on outside of main gym area near rigs, giving just enough space for wall balls. For larger classes consider having 2 groups starting at different ends of the workout to accommodate the rowers and bikes.  If 3 groups are needed, one group could start at wall balls as well and work down and back through to end on double unders.

For time…

50/35 Cal Row (male/female)
100 Double-Unders
80 Wall Balls 20/14
100 Double-Unders
50/35 Cal Bike

*If the bikes or rowers are all taken at a given time, your choice: you may either wait until one is available, sub calories with burpees or complete an 800m run

*Scale Double Unders 2:1 singles, 1:1 barhops or line jumps

Post total times!