workout of the day

Friday 050513

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Rest Day

Two teams compete in four heats. One team needs 25 rope ascents where 50 Jumping pull-ups or 10 pull-ups can substitute for one ascent. The other team needs 125 ring dips where 15 push-ups from the knees or 7 regular push-ups can substitute for one ring dip. The first team to complete its assignment wins the heat and launches the next round by running around the building. Each round the two teams switch assignments. If needed, team Tabata squats break the tie after four heats.

This is an example of a large group with diverse capacities and skills training together where each athlete performs to the limits of his abilities. [video]

CrossFit - Krav Maga Seminar at Brand X Martial Arts