08.24.15 Workout of the Day

Watch our video with Whole Foods on Hilton Head talking about our big event called the Bluffton Beat Down!

CrossFit

General WU: Caoches Choice

Specific WU: 2x: 10 Push Jerks Warmup/Prep Muscle Ups/Pullups b/w sets

Prep

Push Jerk 3x6 reps

Build to workout weight

WOD 1:

3 rounds for time: 100 Double Unders 21 Push Jerks (135/95) 7 Muscle Ups

Post time to comments.

Scaling

Double Unders

• Scale reps accordingly (max reps in 2-3 minutes)

Muscle Ups

• Scale reps accordingly (max in 2 minutes)

• Sub 21 Pullups (CTB, Regular or Band)

• Scale Pullup reps accordingly

ICT

General WU: Coaches Choice

Specific WU/skill:

5 min pullup progression+

5min OHS skill work, barbell or bumper

WOD 1: Benchmark "Nancy"

Five rounds for time of: 400 meter run 15 OHS (95/65)