9.2.15 Workout of the Day

Happy Birthday Max!

Thank you for being a part of our team and helping our athletes grow in the most positive, healthy, and safe way we know how. Love you, but that banana hammock got to go kid!

CrossFit

General WU: Coaches Choice

Specific WU:

Row 30 Calories as a team

PVC: 10 Overhead Squats 10 Hang Power Snatch 10 Hang Squat Snatch

Run 300 meters

Empty Barbell: 10 Overhead Squats 10 Hang Power Snatch 10 Hang Squat Snatch

Row 30 Calories as a team

Prep

Hang Squat Snatch 3x6 reps

Build to workout weight Weight should be light - you should be able to perform 10 unbroken reps with relative ease

WOD 1: Parnter Up

For time: 120/90 Calorie Row 60 Hang Squat Snatch (75/55) 600 meter Run together (stop sign) 60 Hang Squat Snatch 120/90 Calorie Row

split row after 15 cals, 10 reps each for snatch

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ICT

General WU: Coaches Choice

Specific WU: 5-7 reps/movements

WOD 1: For max Full R.O.M Reps

2x of 2 min work/1 min transition

1.slam ball (20/15)

2.KB G squat (35/25)

3.Dips

4:barbell S2OH(45/35)

5. shuttle sprints, no measure

SCORE=Total combined reps

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