8.11.15 Workout of the Day

Sydney Grace Snow

Born Monday August 10th at 8:09am

7lbs 11oz of beautiful baby girl!

Congrats to Coach Trey and his beautiful wife January on their new addition to their family.

CrossFit

General WU: Coaches Choice

Specific WU:

150 meter run 10 Burpees to 6" target 150 meter run

Prep

DB Snatch 2-3 sets of 5 reps/arm

Build to workout weight

WOD 1:

3 rounds for time: Run 600 meters (Stop sign) 20 Alternating DB Snatches (70/50) 20 Burpees to 6" target

There is a 22 minute time cap. Scale accordingly.

Midline:

3 sets (not for time): 15-25 supermans 15-25 Hollow Bodys

Please post time and weight to comments below. Click on Picture to post

ICT

General WU: Coaches Choice

Specific WU: 10 BJ, 10 Burpees, 150 m run

WOD 1:

In teams of 2: Run 800 meters (stop sign) AMRAP 8 burpees + 8 Box Jumps (24/20) Run 600 meters (State of Mind) AMRAP 6 burpees + 6 Box Jumps Run 300 meters exit AMRAP 3 burpees + 3 Box Jumps

While Partner 1 runs 800 meters, Partner 2 performs AMRAP 8 burpees + 8 Box Jumps. When Partner 1 returns from the run, switch places.

Score =

A) Total Team Time

B) Total team Rounds + reps

Please post time and weight to comments below. Click on Picture to post