9.16.15 Workout of the Day

Welcome healthy and beautiful Sawyer May Wrobel to this world!

CrossFit

General WU: Together

Specific WU: 10 minute AMRAP(moderate pace) Run 200 meters 5 Press + 5 Push Press 5 Strict Toes to Bar

Strength:

in 15 minutes, complete Push Press (from the rack) 3-3-3-3-3-3

Sets 1-3: Warmup sets, moderate Sets 4-6: Working sets, tough

Rest 2 minutes b/w sets

WOD 1:

On a 12 minute clock complete: Run 800 meters AMRAP in remaining time: 12 Push Press (115/80) 10 Knees to Elbow

Post 3RM Push Press and rounds completed to comments.

ICT

General WU: Together

Specific WU: 10 reps/ movement

WOD 1: 21 min EMOM :40/:20

min 1: KB DL (53/35)

min 2: HS HOLD/progressions

min 3: Strict Knees to elbows

rest 3 min

WOD 2: 5 Min AMRAP

5 perfect pushups

10 weighted russian twists (20/15) object of your choice (1.1.,2.2..)

-This is a sprint so GO GO GO!

cooldown:500 m run (exit sign)

Post rounds and reps to comments