7.13.15 Workout of the Day

Happy Belated Birthday Timmons Herring! Damn you are sexy.

CrossFit

General WU: Coaches Choice

Specific WU:

Row 10 Calories 5 Burpee Box Jumps

+

2 min Warmup /Prep Pullups & Dips

WOD 1:

4 sets: 1 minute max Pullups :30 minute rest 1 minute max Dips :30 minute rest

SCORE= Total combined reps

WOD 2: Partner Up

3 rounds for time: 60/50 Calorie Row 30 Burpee Box Jumps (24/20)

cashout 400 m run

*one works, one rests, complete reps as a team,

portion reps how you

run together

ICT

General WU: Coaches Choice

Specific WU:5 reps/ movement

WOD 1:

Tabata situps

Tabata pushup- quads off the ground

Tabata airsquats

Tabata KBS (53/35)

**There is no measure today! The goal is quality!**

-rest 3 min-

WOD 2: Partner up

15 min AMRAP of

300 m run (exit sign) while partner holds unbroken plank

-one runs, one holds plank

SCORE= Total team runs