7.29.15 Workout of the Day

Nadezhda Semonova, CF843 athlete and yoga guru, 715 ICT

CrossFit

General WU: Coaches Choice

Specific WU: 2x 10 Overhead Squats (45/35) 30 sec Front Plank 10 Pullups 10 Dips

Prep

DB Snatch 2 x6alternating reps

Build to workout weight

WOD 1 :

cash in

20-16-12-8-4 reps for time: Toes to Bar Alternating DB Snatches (70/50)

Goal is is sub 12 min

ICT

General WU: Coaches Choice

Specific WU: :30 sec hold + 5 reps/movement

WOD 1:20 min EMOM :40/:20 Min 1: Cal Row Min 2: :HS HOLD Min 3: 2 KB DL (53/35) Min 4: res band squat jumps

rest 3 min

WOD 2: 6 Parther Slam Ball sprint

Partner A: 150 m sprint

Partner B: AMRAP slam ball

switch

SCORE= Total Team Slam Ball