10.19.15 Workout of the Day

Fall League Draft is tonight! 7 pm. Draft starts at 715 pm sharp! Best time of the year is here.

CrossFit

General WU: Together

Specific WU: 3x Run 200 meters (exit sign) 10 Overhead Squats (empty bar) 5 Pullups/10 Ring Rows

Prep

Overhead Squats 3x6 reps

Build to workout weight Scale to a weight that allows you to perform most, if not all, of the 5 sets unbroken

WOD 1:

5 rounds for time: Run 400 meters 15 Overhead Squats (95/65) 15 Pullups

Post time to comments.

ICT

General WU: Together

Specific WU: 2 sets (alternating with partner): 10 burpees 10 KB Swings 150 m run

WOD 1: In teams of 2 complete:

800 m run (together)..Stop sign

120 Russian KB Swings (53/35)(switch every 15 reps)

80 bumper burpees (25/15) 600 m run (together).. State of Mind

120 Russian KB Swings (53/35)(switch every 15 reps)

80 bumper burpees (25/15)

800 m run..Exit sign