8.20.15 Workout of the Day

930 ICT. Get it girls!

CrossFit

General WU: Coaches Choice

Specific WU: 2x: Run 200 meters 15 Overhead Squats

Prep

Overhead Squats 2x8 reps

Build to workout weight If unable to load OHS, sub Front Squats

WOD 1: Benchmark "Nancy"

5 rounds for time: Run 400 meters 15 Overhead Squats (95/65)

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Accessory Midline

2 sets: 60-90 sec Front Plank hold 60-90 sec Side Plank hold 60-90 sec hollow hold

ICT

General WU: Coaches Choice

Specific WU: 1x 15 Good Mornings+

Prep DL 5 min to establish

lbs for WOD, 3x6, ascending

WOD 1: Partner Up

In 15 complete AMRAP of:

10 DL (155/105)

15 Burpee BJ (24/20)

150 m run

--one barbell, one box, same gaender, switch after every 5 reps--

rest 3-5 min

WOD 2: in 5 min, Max abmat siups

Partner 1: max situps

Partner 2: hang from bar

--switch when u like--

SCORE=Total team abmat situps

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