1.2.16 Workout of the Day

Justin Olds 1230 New Years Day

Group Run 815

CrossFit 715 and 830

General WU: Coaches Choice

Specific WU: 3 sets: 10,8,6 KB Swings 30 second row sprint (increase pace each set)

WOD 1: In teams of 2, rotate through the following stations:

AMRAP in 8 minutes: KB Swings (53/35) Max alternating sets of 15 reps

Rest 2 minutes

AMRAP in 8 minutes: Shoulder 2 Overhead (115/85) Max alternating sets of 15 reps

Rest 2 minutes

AMRAP in 8 minutes: Calorie Row Max Alternating sets of 15 calories

WOD 2: River Run for Time