Workout of the Day (WOD)

Thursday 3/17/16

Good luck and Congratulations goes to Aiden as he goes into his Senior year of Lacrosse.  

Aiden came to CrossFit Interbay early in his sophomore year hoping to get strong enough to have a shot at making Varsity lacrosse by his junior year.  If you've worked out in a class with Aiden, you know how hard he works when he's there.  Aiden showed up with a great work ethic and he wound up making varsity his sophomore year and turned into a leader of his team by his junior year.  Aiden is known by his lacrosse coaches as hardest working players on and off the field.  Keep up the great work and have fun your final year of high school.   

Strength:
Back Squat
Set 1 – 3 Reps @ 60%
Set 2 – 3 Reps @ 70%
Set 3 – 3 Reps @ 80%
Set 4 – 3 Reps @ 85%
Set 5 – 3 Reps @ 85%
Set 6 – 3 Reps @ 85-90%
Set 7 – 3 Reps @ 85-90%

WOD:
"Afraid to Fail"
20 Minute AMRAP
400m Run
Double Unders until fail
V-Ups until Fail
*Your score will be the total number of Double Unders and total number of V-Ups completed at the end of 20 minutes.

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