12.29.15 Workout of the Day

Congrats to CF843 athlete Meredith Larsen on her fifth child. Stella Quinn Larsen. Congrats and looking forward to your return Mer!

CrossFit

General WU: Coaches Choice

Specific WU:

Row 500/400 meters Run 400 meters

+ 10 min to build to BS weight

WOD 1: In teams of 3 complete: Row 500/400 meters x 2 sets each Run 200 meters (exit sign) x 3 sets each 10 BS (225/165)(175/125) x 4 sets each

The entire workout is performed relay race style - only one partner working at a time. Perform each set as fast possible.

**Team members MUST tag hands**

Post total time and partners to comments.

Midline: 2 sets: 60 sec Front Plank hold 60 sec Side Plank hold 60 sec hollow hold

This Week's Active Recovery Workout

Row

:90 seconds on/90 seconds off x 10 sets

ICT

General WU: Coaches Choice

Specific WU: 300 m run+ 5 min to finf pullup progession

WOD 1: 10 RFT of

15 KBS(53/35)

10 Pullups

150 m run

rest 30 seconds aftever every round