10.14.15 Workout of Day

Viljac 1230 PM

CrossFit

General WU: Coaches Choice

Specific WU:

15 Burpees to 6" target 10 Strict Toes to Bar Warmup/Practice HSPU

WOD 1:

30 minute AMRAP : 1 barbell Sumo DL High Pull (135/95) 5 Strict Deficit HSPU (hardest possible) 10 Strict Toes to Bar 15 Burpees to 6" target

HSPU

• Scale ROM

• Sub 5 Negatives

Post rounds completed to comments.

ICT

General WU: Coaches Choice

Specific WU: :30 sec/movement

WOD 1: 15 minutes EMOM:

Min 1: :40sec Hs hold Min 2: :40sec Max Straight Leg Abmat Sit-ups Min 3: :40sec Kettlebell Front Rack Walking Lunges (35/25) 1.1, 2,2. – Hold single KB like a goblet squat. Goal is over 15 steps

SCORE=Max straight leg abmat situps

-rest 3 min-

WOD 2: 12 min AMRAP

– 10 Sumo Deadlift High Pulls (53/35) – 10 Ring Dips/box dips