11.26.15 Workout of the Day

HAPPY THANKSGIVING!

Who can dethrown Beer Mile El Champion Enalado??

--All family and freinds are welcome and encouraged to participate in todays' WOD and Beer Mile.--

CrossFit/ICT class: 830 AM sharp

Beer MIle: 945 AM sharp in back lot of gym. BYOB

CrossFit/ICT

General WU: Coaches Choice

Specific WU: 10 min to get a team, strategize and load barbell

WOD: Turkey Day Massacre”

In 40 min, accumulate as many points as possible.

In teams of 3, same gender please, you will have 40 minutes to accumulate as many points as possible by completing the following movements:

Gymnastics/non-barbell movements and points

sit up = .5pts

pull ups = .5pts

push ups= .5pts

kb swings (53/35) = .5pts

air squats = .5pts

Exceptions:

Cal row= 1pt

muscle ups = 3 pts

wall climbs = 3 pts

Rope Climb = 3pts

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800m run = 20 pts

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Barbell movement (96/65) = 1pt/rep

This can be anything-ground to overhead, power clean, snatch, sdhp, deadlift, front squat, back squat, push press, etc.

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Team member 1 will be completing an 800m run

Team member 2 will be completing an AMRAP of any of the barbell movements

Team member 3 will be completing any of the gymnastics/non-barbell movements

**Once team member 1 returns from the 800m run, the team will rotate responsibilities**

It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.

We will provide scorecards.

This Week's Active Recovery Workout *Row

;30/:90 10 rounds

Push hard throughout the :30 of work!