11.17.15 Workout of the Day

Congrats to all our teams that competed this past weeekend in The Gobble Games. Great showing guys. Keep up the good work!

CrossFit

Athletes...Please do not look at this wod and feel defeated if you have not gotten your first MU or DUB. This is the time to get with one of our coaches and we will help you with progressions. Our goal here is fot you to get better. Period. So please embrace the challenge, do not cherry pick this wod out. Come in and get your ass better!

General WU: Coaches Choice

Specific WU: 2x: 5 Strict Pullups/Negatives/10 Ring Pulls 10 Wall Balls 1 minute Double Under practice

WOD 1:"Open Workout 15.3"

14 minute AMRAP of: 7 Muscle Ups 50 Wall Balls (20# ball to 10' target/14# ball to 9' target) 100 Double Unders

Post rounds and reps completed to comments.

Scaling: --Muscle Ups

• Scale reps accordingly (max in 2 minutes)

• Sub 14 Pullups (CTB, Regular or Band based on ability)

--Double Unders

• Scale reps accordingly (max in 3 minutes)

• Sub 200 Single Unders

ICT

General WU: Coaches Choice

Specific WU: 2 min dub practice

+10 cal row + 300 m run

WOD 1: :"Triple Double"

2000 m row

200 DUBS/400 singles

2 mile run

This Week's Active Recovery Workout DO IT!!!!!!

--Row, Bike, or Run--

5x 2 minutes on/2 minutes off

Goal is consistent pace throughout sets. If row, please keep that 500m split under 2:00