7.03.15 Workout of the Day

The coolest and perhaps, well... the prettiest cop on the block. Thank you Anglea Veins for keeping us all safe.

CrossFit

General WU: Caoches Choice

Specific WU:1x

10,8,6 Front Rack Reverse Lunges (build to workout weight) 10,8,6 KB Swings

Strength: Press Build to a 1 rep max in 10 minutes

then, in 10 minutes, perform:

• Max reps at 90%

• Max reps at 80%

• Max reps at 70%

WOD 2:

3 rounds for time: 20 Front Rack Alternating Reverse Lunges (135/95) 20 KB Swings (53/35)

cash in and out 400 m run

ICT

General WU: 3 min Caoches Choice

Specific WU: 5 reps/movement

WOD 1: Team Chipper, In teams of 2 complete:

1200 run together

INTO

150 cal row

150 OH bumper walk step outs (25/15)

150 bumper burpees (25/15)

150 slam ball (20/15)

scale= 100 reps

*run together, one works, one rests*

SCORE= total team time