Workout of the Day (WOD)

Thursday 8/14/14

I have sad news, our traveling nurse AJ is leaving for San Diego.  As much as we tried to convince him to find a job locally, he accepted an offer in Sunny California.  So these next few days will be his last classes.  He will be in Saturday mornings class then he will be driving off that afternoon.

Make sure you to wish him well, it's been a fun 9 months having you at CrossFit Interbay.


10x200m Run/Row 1:1

Shoulder Press
8 reps @ 70%
5 reps @ 80%
3 reps @ 85%
2 reps @ 90%
2 reps @ 90%
2 reps @ 90%

4 Rounds
25 Wall Balls (20/14)
25 Sit-Ups
100m Single Arm Farmers Carry with KB (55/35, go down with the right arm, come back with the left)

or Strength 2:
Front Rack Lunges
3 sets of 5 Reps each leg

The Masters of Fitness