10.2.15 Workout of the Day

Beer Mile Champion Enaldo.. Need we say more.

CrossFit (In ICT Building)

General WU: Caoches Choice

Specific WU: 3x 30 Double Unders/1 minute practice 10 Russian KB Swings 10 resistance band squat jumps

WOD 1: 4 rounds for time: 50 Double Unders 30 Russian KB Swings (53/35) 40 Full range resistance band squat jumps

Post time to comments.

Midline work:

2 sets: 60-90 second Front Plank hold 60-90 second Side Plank hold 60-90 second plank hold

Scaling Double Unders

• Scale reps accordingly (max in 2 minutes)

ICT (In CrossFit Building)

General WU: Coaches Choice

Specific WU: 5 reps/movement

WOD 1: Team of 3 30 min AMRAP

Min 0-20 max cal row, switch after every 10 cals

Min 20-25 max G squat (35/25), switch after every 10 squats

Min 25-30 max lateral burpees over rower, switch after every 5

SCORE=Total team reps combined