7.31.15 Workout of the Day

I would like to take some some to thank "D" and Elizabeth, our CrossFit 843 athletes AND childcare providers for their continued time and effort, watching and keeping your kids safe everyday. If you are a parent and have used our FREE service, please pay these girls a simple "thank you." Without these two lovely ladies, our 930 am class (our biggest class of the day) would not be possible.

Thank you ladies. Your efforts are more than appreciated and have not gone unnoticed.

-Martin

CrossFit

General WU: Coaches Choice

Specific WU: Bar MU/Kipping Pullup progression

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10 Front Squats (45/35) 5 High Hang Squat Cleans 5 Hang Squat Cleans 5 Squat Cleans

Prep

Squat Clean 3x4 reps

Build to workout weight Weight should be TOUGH - you should have to perform mostly singles for workout If not proficient or if it allows you to use more weight, perform Power Clean + Front Squat

WOD 1:

9-7-5-3 reps for time: Bar Muscle Ups Squat Cleans (185/135)

Scaling Bar Muscle Ups

• Sub Ring MU

• Scale reps accordingly

• Sub 2 x CTB Pullups (scale to regular Pullups or scale reps)

• Sub Negatives

• Sub 2 x Jumping CTB Pullups

ICT

General WU: Coaches Choice

Specific WU: 150 m run+ 150 row+ 1 min DUBS

WOD 1: Every 4 min for 32 min

1.300 m run (state of mind)

2. 400 m row

3. 25 bumper burpees (25/15)

4. UNBROKEN plank as long a possible (each side)