7.6.15 Workout of the Day

Shout out to all the athletes who came out for our Saturday WOD. Great turn out and everyone worked hard. Try to come EVERYDAY this week because we have some really awesome workouts this week. Eat right and drink A LOT of water.

CrossFit

General WU: Coaches Choice

Specific WU:

Row 150 meters

Run 150 meters

+

10 Press 10 Push Press 10 Push Jerk

Strength: Push Jerk Build to a 3 rep max in 15 minutes

Perform 5-6 sets. Rest 2 minutes b/w sets. If new to this lift, perform 5-6 sets of 5 reps, building to a moderately challenging weight

WOD :

For time: Row 1000 meters 50 Push Jerks (135/95) Run 1000 meters

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement

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

1. 8 x150 m run (4 sets each)

2. 8 x 20 KB G Squat (53/35)

3. 8 x 20 KB SDHP (53/35)

4. 8 x 20 burpees

5. 8 x 20 abmat situps

*one works, one rests, 4 sets each*

SCORE=Total team time