11.27.15 Workout of the Day

830 AM Thanksgiving WOD

CrossFit and ICT 830 am w/Martin and Max

General WU:Coaches Choice

Specific WU: In 8 min, complete

WOD 1: 4 RDS for total Reps of

min 1: cal row

min 2: WB (20/14) (14/10)

min 3: KBS (53/35)(35/25)

min 4:burpees

min 5: abmat situp

min 6: rest

SCORE= total combined reps

--Typically, this " Fight Gone Bad" style format is performed on a running clock. Today, however we will build in a :15 sec transition after each station. Please still work the entire minute.--

This Week's Active Recovery Workout *

Row

;30/:90 10 rounds

Push hard throughout the :30 of work!