10.26.15 Workout of the Day

Congrats to Chris G. in knocking another 11 min off this last Mrtyle Beach 13.1!​

Since January, Chris has completed 3 half marthons, 2 Sprint Triathlons, 2 10K trail runs and 4 5K's. Keep up the good work Chris and thank you for supporting our Box! Awesome stuff.

CrossFit

General WU: Coaches Choice

Specific WU: 2x 20 Calorie Row 10 Wall Balls 8 Toes to Bar 6 Burpee Box Jump Overs

Prep: Deadlift 3x6reps

Build to workout weight Weight should be moderate - scale accordingly

WOD 1: For time: 30 Calorie Row 30 Wall Balls (20/14) 30 Toes to Bar 30 Deadlifts (185/135) 30 Burpee Box Jump Overs 30 Deadlifts 30 Toes to Bar 30 Wall Balls 30 Calorie Row

Post time to comments.

​ICT

General WU: Coaches Choice

Specific WU: 7 reps/moevement

WOD 1:14 min EMOM

odd: 15 SDHP (53/35)

even: 20 Straight leg situps

-rest 3 min-

WOD 2: 40-30-20-10

Burpees

KBS (53/35)

cash in and out 300 m run (exit sign)