10.8.15 Workout of the Day

12:30 CrossFit Class

CrossFit

General WU: Coaches Choice

Specific WU: 10 minute AMRAP (moderate pace): 12 Calorie Row 12 Thrusters (empty bar) 6 Burpees

Prep: Thrusters 2x10 reps

Build to workout weight Scale to a weight that allows you to complete 25 reps in 1-2 sets

WOD 1:

Partner WOD

For time: 50 Calorie Row 50 Thrusters (95/65) 50 Burpees 50 Thrusters 50 Calorie Row

One works one rests, portion how you like

Post time to comments.

WOD 2:

AMRAP 10 minutes: 10 Strict Toes to Bar 30 second hollow hold

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement

WOD 1: 24 min EMOM (:40/:20)

min 1150 m sprint (CF sign)

min 2 ring dips

min 3 Kb Step up (35/25)

min 4 plank on slam ball

NO meausre today, consistent reps each round

-rest 3 to 5 min-

WOD 2: in 6 min complete 4 RFT of:

:30 sec hollow hold

10 russian twists (1.1.,2.2)