8.21.15 Workout of the Day

CrossFit 843 Athlete, kids Coach, and Hilton Head HS 9th grade teacher Ashley "Sash" Shea upon completion 14.4 this week. Brandon James just creepin in background...nice.

CrossFit *** IN ICT BUILDING ***

General WU: Coaches Choice

Specific WU:

30/24 Calorie row

Prep

KB Push Press 3x8 reps

Build to workout weight If KB weights don't work, sub DBs

WOD 1: Partner up

25 min AMRAP rounds for time: 30/24 Calorie row 20 HPC (115/75) 30 KB Push Press (35/25)

split reps in half

ICT *** IN CROSSFIT BUILDING ***

General WU: Coaches Choice

Specific WU:

WOD 1: 18 min AMRAP of

3 wall walks

6 T2b

9 bumper step up (25/15)

12 bumper Burpee (25/15)

-rest 3 min-

WOD 2: 800 m run for time (big square)