9.30.15 Workout of the Day

Big props to Donna Kelly, 6 year breast cancer survivor, for spending her weekend walking for the cause Love it Donna!

CrossFit

General WU: Coaches Choice

Specific WU:8 minute AMRAP (moderate pace): 1,2,3...Strict Pullup/Negative/Ring Row 1,2,3...Burpee 1,2,3...Box Jump (step down)

Strength: Back Squat

5x5, ascending..

15 min to complete

WOD 1:

12 minute AMRAP: 12 CTB Pullups 12 Burpee Box Jumps (24/20)

Post 5 RM to comments.

Scaling :CTB Pullups

• Scale to regular Pullups

• Scale reps accordingly

• Sub Band Pullups or Jumping Pullups

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movements

WOD 1: 18 min AMRAP

15 Bumper OH walking Step(1.2.3..) (45/25)

10 weighted abmat situps (45/25)

5 cal row

-rest 3 min-

WOD 2:

Tabata HS hold : Goal is to hold for entire 20 seconds, every time

Cooldown:600 m run