12.11.15 Workout of the Day

Ryan Ott "Otter" 123O CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: 1x 10,8,6 Wall Ball 10,8,6 Box Jump 10,8,6 KB Swing

WOD 1: Hero WOD Partner "Morrison"

100-80-60-40-20 reps for time: Wall Balls (20/14) Box Jumps (24"/20") KB Swings (53/35)

One works, one rest, one WB, one Box

There is no time cap. Scale accordingly.

Post time to comments.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

ICT

General WU: Coaches Choice

Specific WU: 2 min DUB practice+ 5 reps/movement

WOD 1: Benchmark "Annie"

50-40-30-20-10

DUBS

Situps

(12 min cap)

WOD 2: 20 min EMOM :40/:20

min 1 cal row

min 2 ring push/static ring hold

min 3 KBS

min 4 HS hold/HS pushups/Progression

-No measure-

This Week's Active Recovery Workout

Row:15 minutes x 3 sets Rest 5-10 minutes b/w sets

Moderate, sustainable pace for all 3 sets