8.10.15 workout of the Day

Juana Nepaulsingh , 645 CrossFit. Get it girl!

CrossFit - Please Post Results To Comments Below!

General WU: Caoches Choice Specific WU:

2 sets: 10 Overhead Squats (45/35) Kipping Pullup Progression b/w sets

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10 Overhead Squats - Empty Bar (31X1 tempo)

STRENGTH:

Overhead Squat (31X1 tempo) Build to a 3 rep max in 15 minutes

Sets 1-3: Warmup sets, moderate Set 4-6: Working sets, tough

If unable to load OHS, sub Front Squats.

WOD 1:

15-12-9-6-3 reps for time: Overhead Squats (135/95) CTB Pullups

There is a 12 minute time cap. Scale accordingly.

ICT - Please Post Results To Comments Below!

General WU: Caoches Choice Specific WU: 5 reps /movement

WOD 1: For Time

30-20-10-5-10-20-30 of:

Bumper G2OH (45/25)

Bumper OH walk steps outs (1.2.3.4..)

Bumper abmt situps situp

evry the start WOD and after every, complete 150 m run (CrossFit sign)