12.22.15 Workout of the Day

830 ICT crew looking good!

CrossFit

General WU: Coaches Choice

Warmup WOD

AMRAP in 10 minutes at warmup pace 7 Burpees 7 KB Swings 25' HS Walk or 3 Wall Climbs

Strength: Press Build to a 5 rep max in 15 minutes

Perform 5-6 sets: 2-3 warmup sets, 2-3 tough sets

WOD 1: For time: 75 KB Swings (53/35) 75 Burpees 75 KB Swings

Post 5RM and time to comments.

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement +

WOD 1: Partner 30 min AMRAP

In teams of 2 complete:

Partner A completes 300 m run (exit sign)

Partner B Completes 1)max Abmat situps

swtich

Movements to follow:

2)max KB G squat (53/35)

3)max KB SDHP

SCORE= Total team reps, once SDHP are completed start over with situps

Active Recovery Workout (optional but recommended)

Assault Bike OR Row

60 seconds on/60 seconds off x 10 sets