String together – Fri 2.16.18

 In W.O.D.

Here’s a chance to string together Toes to Bars when tired.   Make sure you practice some in your workout today, or superseted with the Skill movement.

Skill: Ring Dips 5 x max reps

*scale to dips on boxes, ring push ups, bands, whatever is needed.

Conditioning: 3 rounds for time of:
800-meter run
25 toes-to-bars

• The Kipping Toes-To-Bar

This is a longer or medium length workout, depending on your ability to string together toes-to-bars. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.

Intermediate Option
3 rounds for time of:
800-meter run
15 toes-to-bars

Beginner Option
3 rounds for time of:
400-meter run
20 hanging leg raises

The CrossFit Open begins Thursday, Feb 22, 2018.  Ask your coach if the Open is something for you (hint:  It is, we program it as the gym WOD already).  Register HERE

Jared notified us that the team name is the same as last years (CF Vacaville North). Those that have already signed up for the open, Jared has added to the team. If those individuals don’t want to be with The Compound’s team, you can let Jared know and become a part of a separate team (minimum for a team is 2 men and 2 women).

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