10.6.15 Workout of the Day

Justin, Lindsey and Joanne 530 AM CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: AMRAP 8 minutes (moderate pace): 15/12 Calorie Row 8 Wall Balls 2-4 Strict Pullups/2-4 Negatives/8 Ring Rows

WOD 1:

For time: 42-30-18 Wall Balls (20/14) 21-15-9 Pullups

There is a 10 minute time cap. Scale accordingly.

Strength:

Back Squat (30X1 tempo) 3-3-3-3-3-3-3+

Sets 1-3: 40-60% 1RM Sets 4-7: 70-90%+ 1RM

Rest 2 minutes b/w sets

Post time and 3RM to comments.

Scaling Pullup

• Scale reps accordingly

• Sub Band Pullups or Jumping Pullups

ICT

General WU: Coaches Choice

Specific WU: 1 rd at 60%

WOD 1: Hero WOD "Bradley"

10 rounds for time of: Sprint 100 meters (exit sign) 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds mandatory

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.