9.29.15 Workout of the Day

Dan Holland Competing in the Bluffton Beatdown representing Team "Cashback"

CrossFit

General WU: Coaches Choice

Specific WU: 8 minute AMRAP (moderate pace): Run 200 meters (exit sign) 10 Squat Clean Thruster (empty bar)

Prep

10 Deadlifts + 8 Hang Power Cleans + 6 Thrusters 2 sets to build to workout weight

WOD 1:

At the 0 minute mark: Run 800 meters (big square) 50 Deadlifts (135/95)

At the 10 minute mark: Run 600 meters (Stop sign) 35 Hang Power Cleans (135/95)

At the 20 minute mark: Run 400 meters (State of Mind) 20 Thrusters (135/95)

Perform each set as fast as possible.

Post times for each set to comments.

ICT

General WU: Coaches Choice

Specific WU: 10 reps/ movement +150 m run

WOD 1: 5 RFT of

10 pullups

15 BJ (30/24)

20 KBS (53/35)

-rest 3 min-

WOD 2: 100 strict knee raises (NOT for time, For efficiency)

-rest 3 min-

WOD 3: 5x300 m run, rest as needed between sets