9.25.15 Workout of the Day

Beth Herring, 2015 BeatDown

CrossFit

General WU: Coaches Choice

Specific WU: 10 minute AMRAP (moderate pace): Run 200 meters (exit sign) 10 KB Swings (53/35) 10 KB Goblet Squats

Prep

Deadlift 3x6 reps

Build to workout weight Choose a weight that allows you to perform unbroken deadlifts for most of the workout

WOD 1:

20 minute partner AMRAP: 20 Deadlifts (225/155) 30 Wall Balls (20/14)

Cash in 1 mile run

Run together, split reps in half, one bar one ball ideally

Post rounds completed to comments.

ICT

General WU: Coaches Choice

Specific WU: 5 reps/movement

WOD 1: 25 min EMOM :40/:20

1. dips on box

2. Slam Ball (20/15)

3. bumper burpee (25/10)

4. static ring hold

5. cal row

-rest 3 min-

WOD 2: 4 min Parnter max Shoulder to Overhead AMRAP (45/35)

--One barbell, switch when you like, one works one rests--