7.27.15 Workout of the Day

Happy 30th Birthday Kelly Ball! To many more years of health, happiness, and PR's!

CrossFit

General WU:Coaches Choice

Specific WU:

2x: 1 minute Double Under practice 10 Wall Balls 5 Burpees

+

1x 2 Kipping MU/Pullup progression

Prep

Clean & Jerk 3x5 reps

Build to workout weight

WOD 1:

AMRAP in 15 minutes: 100 Double Unders 75 Wall Balls (20/14) 50 Burpees 25 Clean & Jerks (135/95) Max Muscle Ups in remaining time

SCORE= Total MU

Scaling Muscle Ups

• Sub Pullups (toughest variation possible)

• If unable to perform Pullups, sub 1 pullup,+1dip

Recover: 300 m run hard, 300 m coversation pace

ICT

General WU:Coaches Choice

Specific WU: 150 m run, 7 cal row+

5 burpees +5 BJ

6 RFT: 300m run/ 200 row 12 Burpees 21 Box Jumps, (24/20)

*Athletes Must run and 3x each.*

-rest 3 min-

WOD 2: 75 abmat situps for time