1/24 WOD: Partner Tabata Row/WB


1/24 WOD: Partner Tabata Row/WB

The BCF crew awaiting their FGB fate!~ 

Quote: “I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.” ~ E.B. White

Event: We are hosting CF Milwaukee and Cream City CrossFit at our place on February 18th, 2012 for an Olympic Weightlifting meet. It’s available to anyone who wants to give their skills a shot, beginner to advanced. If you are a member of those gyms and/or ours, or another gym, please consider giving this a shot! It’s different, but super fun.

Warm-Up: 20-shoulder press, 15-push press, 10-split jerks.
Skill: Max L-sit on rings.
Strength: Shoulder Press  1) 3 x 70%, 2) 3 x 80%, 3) max reps x 90%.
WOD:  Partner Tabata bottom to bottom squats. 8-intervals of :20 seconds on :10 off. YOU MUST START, STOP and REST IN THE DOWN POSITION! After which, partner A does 500m row while B does max wall balls. Switch after A finishes 500m row. Each person does 3x500m rows. Score is total wall balls divided by time. Highest # wins.