12.17.15 Workout of the Day

Congrats Pamela Sierra, CrossFit 843 35 lbs weight loss athlete.

Keep up the great work Pamela!

CrossFit

General WU: Coaches Choice

Specific WU: 3x: Run 150 meters Row 150 meters

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15-20 HRPU

15-20 K2E Scale to a weight that allows you to perform 10-15 unbroken reps

WOD 1:

Minutes 0-6: 15-20 K2E Run 400 meters

15-20 K2E Minutes 6-12: 15-20 HRPU Row 400 meters 15-20 HRPU

Minutes 12-18: 15-20 KTE Run 400 meters 15-20 KTE

Minutes 18-24: 15-20 HRPU Row 400 meters 15- 20 HRPU

Accessory Work (optional) but HIGHLY recommended:

At the 30 minute mark:

25 Muscle Ups for time*

If unable to perform MU, perform 25-50 CTB Pullups and/or 25-50 Ring Dips

The goal is to perform each set as fast as possible and rest the remainder of the 5 minute interval.

Record time to complete each set and post to comments.

ICT

General WU: Coaches Choice

Specific WU: In 5 min complete 5 reps/movements

WOD 1: 5 min AMRAP

150 m run

5 KB G sqaut (53/35)

-rest 2 min-

WOD 2: 5 min AMRAP

5 KB high pull (53/35)

15 abmat situps

-rest 2 min-

WOD 3: 5 min AMRAP

5 HRPU

10 Bumper G2OH (25/15)

repeat cycle one more time fro 6 total WODS

SCORE= total team completed rounds

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!-