10.31.15 Workout of the Day

CrossFit 715/830 am

General WU: Coaches Choice

Specific WU: 400 m run +

10 pullups + 5 min to build to weight for wod

​In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

WOD 1: Hero "Badger" 30 Squat clean (95,65) / ICT athletes Goblet squats (53/35) 30 Pull-ups Run 800 meters (big square)

Post time to comments.

rest 5 min

Mindline Work:

In 10 min complete in any order or fashion:

30 abmat situps

30 plank to pushups

:30 sec hollow hold