WOD 3/26/18

GET THOSE
— 18.5 SCORES IN— 
BEFORE 8PM

THIS WEEKS WOD'S WILL BE
BROKEN DOWN INTO THREE CATEGORIES
FIRE BREATHER, FIRE WALKER, FIRE STARTER

How do I choose? Ask a coach!
OR read the following description of each level

FIRE BREATHER:
Should be able to perform "ALL"
Standard CrossFit named workouts RX,
these include movements such as HSPU, MuscleUps, Ring Dips, Handstand Walks, Double Unders, C2B PullUps, T2B, etc.,
regardless of weight or skill of movement while maintaining proper form and technique

FIRE STARTER:
Can perform "SOME" or "MOST"
Standard CrossFit named workouts RX but
may struggle with prescribed weight or
movements such as HSPU, MuscleUps, Ring Dips,
Handstand Walks, Double Unders, C2B PullUps, T2B, etc.,
but can still maintain proper form and technique

FIRE STARTER:
NEW TO CROSSFIT (0-3ish months) or
have limited mobility or range-of-motion, not comfortable
or physically unable to do high skill movements or weight
with proper form and technique.

 

4 Sets:
A1) Single Leg Deadlifts x6 each Leg
:30 Rest
A2) WTD Strict PullUps (Max Reps)
:90 Rest


B) Fire Breather:
7 RFT:

10 SDLHP @95/65
10 Ring Dips

Fire Walker:
7 RFT:

10 SDLHP @75/55
10 Parallel Bar Dips/Box Dips

Fire Starter:
10min AMRAP

8 SDLHP @45/35
8 HR PushUps/Parallette Dips