8.14.15 Workout of the Day

Awesome job by all our teams last week in the Famously Hot Showdown. Great work! Way to represent!

Michelle/Danielle- 2nd, Women Scaled

Sash/Beth- 8th, Women RX

Coaches Max/Paul- 4th, Men RX

CrossFit

General WU: Coaches Choice

Specific WU:2x 10 Box Jumps 10 Front Rack Alternating Reverse Lunges 1 min T2B Progression

Prep

Front Rack Reverse Lunges 2-3 sets of 5 reps/leg

Build to workout weight

WOD 1:

20-16-12-8-4 reps for time: Box Jumps (24/20) Toes to Bar Front Rack Alternating Reverse Lunges (135/95)*

*(20 Lunges = 10 reps each leg, 16 Lunges = 8 reps each leg, etc.)

15 min cap

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ICT

General WU: Coaches Choice

Specific WU: 10 reps/ movement

WOD 1: 5x Interval 1 min work/:30 rest

1. DUBS- work on these!

2. HS HOLD/progressions

3. res. band squat jumps

4.Cal Row

5. Ring pushups/progressions

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