CrossFit East Bay WOD For Saturday 1-19-08: Man Overboard

Video is of a similar workout: Check out Shira flipping at the end!

Tomorrow's WOD at Ironworks will be "Man Overboard!" co-coached FGB Style:

2 Rounds for time:

Row 250 M
Double-Unders
Kettlebell Swing
V-Ups
thrusters
Push-Ups
Tuck Jumps
DB Snatch
Burpees
Wall-Ball

Workout:

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station (Wall-Ball to Rower, Rower to Double-Under).

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.