10.21.15 Workout of the Day

Hump Day "Cindys."

CrossFit

General WU: Coaches Choice

Specific WU: 10 minute AMRAP (moderate pace): 25' Handstand Walk or 3 Wall Climbs (nose to wall) 6 Strict Toes to Bar

9 HRPU

Prep

Front Rack Alternating Reverse Lunge 3x6 reps

Build to workout weight

+

100' Farmers Carry

WOD 1: For time: 300' Farmers Carry (53/35) outside to pole and back 30 Front Rack Alternating Reverse Lunges (135/95) 30 Burpees 300' Farmers Carry 30 Burpees 30 Front Rack Alternating Reverse Lunges 300' Farmers Carry

Post time to comments.

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement

+ 300 m run

WOD 1: Benchmark "Cindy"

2O min AMRAP

5 pullups

10 pushups

15 Airsquats

-rest 5 min-

10 min AMRAP 3 person max cal row

switch after every 14/12 cals