08.25.15 Workout of the Day

Angelo lookin swoll bro! 715 ICT Enaldo, where at at slacker?

CrossFit

General WU: Coaches Choice

Specific WU:

Row 15 Calories 15 Wall Balls Row 15 Calories

Strength

Front Squat (20X1 tempo) 3-3-3-3-3-3-3(+)

Loading guidlelines: Set 1: 3 reps @ 50% 1RM Set 2: 3 reps @ 60% Set 3: 3 reps @ 70% Set 4: 3 reps @ 80% Set 5: 3 reps @ 85% Set 6: 3 reps @ 90% Set 7: 3 or more reps @ 90-95%

Rest 2 minutes b/w sets

WOD 1:

In teams of 2, For time: Row 60 Calories 120 Wall Balls (20/14) Row 60 Calories

split after every 15 reps

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement

WOD 1: 10 min EMOM 1:20 w/:40rest

10 burpees into MAX KBS in remaining time

WOD 2: 10 min EMOM 1:20 w/:40rest

10 burpees into MAX KB g squat in remaining time

WOD 3:10 min EMOM 1:20 w/:40rest

10 burpees into MAX KB SDHP in remaining time

SCORE= your least # of reps/round/WOD combined together

Post reps to comments.