12.4.15 Workout of the Day

Congrats to Diloris an Mike, CF 843 athletes who started racing three years ago and have completed 10 races thus far. This year the completed the Spartan Trifecta...3 races in one year..really awesome stuff! Keep up the good work and keep serving our country proudly Mike!

CrossFit

General WU: Coaches Choice

Specific WU: 10 minute AMRAP 3 Strict Pullups/Negatives/10 Ring Rows 6 Strict HSPU/3-5 Negatives/3 Wall Climbs 9 T2B

+

2X: 10 KB Swings 1 minute DU practice 10 OH Walking Lunges

WOD 1: For time: 100 KB Swings (53/35) 200 Double Unders 300' Overhead Walking Lunge (45/35), length of gym 5 times

Post time to comments.

Scaling-Double Unders

• Scale to max reps in 5 minutes

ICT

General WU: Coaches Choice

Specific WU: in 5 min complete 5 burpees+ 3x5 ascending weight for SDHP

WOD 1: In teams of 2 complete for 8 min climb ladder as high as possible

1 barbell SDHP (95/65)

1 bumper OH walking step (1.1.=1)

2,2, etc

SCORE=Total team completes rounds

One works, one rests, partition how you like

-rest 3 min-

WOD 2: 18 min EMOM

min 1: 150 m run

min 2: :45 sec HS hold

min 3: 20-25 hang knees raises

Cooldown: 600 m run

Active Recovery:

Row, Assault Bike or Run

10 minutes on/5 minutes off x 4 sets