11/13/13: Deconstructed Fight Gone Bad….ish

**Reminder – Tomorrow, Thursday 11/14 is World Diabetes Day.  We are challenging all of you to do 80 reps of your least favorite movement to show support for the 80 people per day who are diagnosed with Type 1 Diabetes in the US alone.  There will be a spot on the whiteboard for you to write your name and what you did.  Please help support this cause!

**Confused about how to access/install our CrossFit 908 ZenPlanner app on your mobile phone? Check out our how to here: https://908athletics.com/stuff-you-need/accessing-the-mobile-app/

Today’s Workout:

• Mobility – Foam Roll IT Bands / Lacrosse Ball Glutes/Scapula/Triceps
• Conditioning – Tabata – 8 Rds of 20 seconds of work followed immediately by 10 seconds of rest.  Complete all 8 rounds at one exercise before moving on.
  • Double Unders
  • 1 min rest
  • Wall Balls (Sx = 14#/10# – Rx = 20#/14#)
  • 1 min rest
  • Box Jumps (Sx = 18″/12″ – Rx = 24″20″)
  • 1 min rest
  • Abmat Sit Ups
  • 1 min rest
  • Row (Calories
• Accessory – 2 x 1 min each leg – hamstring stretch on rig / quad stretch on wall