10.7.15 Workout of the Day

Dr. Scott Completed all 10 Rounds of pull-up's in Hero WOD "Bradley"

CrossFit

General WU: Coaches Choice

Specific WU: AMRAP in 10 minutes (moderate pace): Run 200 meters 3 High Hang Power Snatch 3 Hang Power Snatch 3 Power Snatch 3 Overhead Squats

Prep: Power Snatch

Set 1: 10 reps at first weight in workout Set 2: 8 reps at second weight in workout Set 3: 6 reps at third weight in workout

WOD 1:

For time: Run 800 meters (big square) 40 Power Snatch (95/65) Run 600 meters (Stop Sign) 30 Power Snatch (115/75) Run 400 meters (State of Mind) 20 Power Snatch (135/95)

There is a 22 minute time cap. Scale accordingly.

Post time to comments.

ICT

General WU: Coaches Choice

Specific WU: 150 m +10 reps/movement

WOD 1: Partner WOD 1 RFT of:

1200 m run (big square) together

300 Slam Ball (20/15)

200 BJ (24/20)

one works one rests, run together

break up reps and movements how you like, just get it done

-rest 5 min-

WOD 2: 6 min EMOM :40/:20

odd: HS HOLD

even: strict knee raises