Explosive skill – Wed 4.18.18

 In W.O.D.

Strength: Bench or Floor Press 5-5-5-5-5

Conditioning: 21-18-15-12-9-6-3 reps for time of:
Row (calories)

Scroll for scaling options.

• The Triple-Under

This couplet pairs a high-skill, explosive and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the rower while composing yourself for the next round.

Intermediate Option
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Row (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option
For time:
45 single-unders
15-cal. row
36 single-unders
12-cal. row
27 single-unders
9-cal. row
18 single-unders
6-cal. row
9 single-unders
3-cal. row

Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.

The Compound Home of CrossFit Vacaville North is looking for a FULL TIME**CrossFit Level 1 Certified Personal Trainer.   Contact us at crossfitvvn@yahoo.com

MARK your calendars!!

Come out and CHEER them on!

Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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