12.5.15 Workout of the Day

Saturday 830 am CrossFit

There will be no running class today do to our coaches and athletes participating in the Savannah Bridge Run. Best of luck to all.. Have a great run!

CrossFit 715 and 830 with Paul

General WU: Coaches Choice

Specific WU: In 10 min, please work up to 3x3 set/barbell movement

WOD 1:TEAMS of 3 Complete the following for time: 100 Calorie Row 100 Deadlifts, 155/105 (135/85) 80 Calorie Row 80 Hang Power Cleans, 155/105 60 Calorie Row 60 Front Squats, 155/105 40 Calorie Row 40 Push Jerks, 155/105 20 Calorie Row 20 Thrusters, 155/105

-30 min cap-

Cooldown: 800 m run at 70%

Active Recovery:

Row, Assault Bike or Run

10 minutes on/5 minutes off x 4 sets