12.15.15 Workout of the Day

December's Athlete of the Month - Steve Stull

Keep up the incredible work ethic brother! Looking forward to your 2016 here at 843!

CrossFit

General WU: Coaches Choice

Specific WU: 3x 20 second Hang from Pullup Bar 20 second HS Hold (nose and toes on wall) 10 barbell thrusters

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2 min Warmup/Prep Pullups & HSPU

WOD 1:Every minute on the minute for 15 minutes (5 sets): Min 1: Max Strict Pullups (sub Negatives or Ring Rows) Min 2: Max Strict HSPU (scale ROM, or sub HS Hold) Min 3: Rest

SCORE=total reps

WOD 2: For time: 30 Clusters " Squat Clean Thruster" (95/65)

Post reps from WOD 1 and time from WOD 2 to comments.

ICT

General WU: Coaches Choice

Specific WU: In 10 min, complete 10 reps/movement

In teams of 2 complete

100 KBS (53/35)

100 KB SDHP

100 KB Step ups

100 KB weighted situps (bell touches overhead and in front of toes)

100 cal row

*One works one rest, one KB per team*

This Weeks Active Recovery: Row

Block 1: 30 seconds on/30 seconds off x 8 sets Rest 5 minutes Block 2: 30 seconds on/30 seconds off x 8 sets Rest 5 minutes Block 3: 30 seconds on/30 seconds off x 8 sets (optional)

% Effort = 80-90%

-Any effort is better than none!-