12.26.15 Workout of the Day

Ryan "Otter" Ott 1230 CrossFit

CrossFit/ICT

815 Group Run with Max

715 and 830 with Martin

General WU: Coaches Choice

Specific WU: 3x Row 250 meters 10,8,6 Deadlifts (start with empty bar and build to workout weight) Run 200 meters 10,8,6 Burpees

WOD 1: In teams of 2 complete:

3 rounds for time: Row 1000 meters as a team 50 Deadlifts (155/105) Run 600 meters (stop sign) 50 bar over-Burpees

*One bar, one row, partition reps how you like, *

*One works, one rests, run together*

SCORE= Total team

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