12.31.15 Workout of the Day

Happy belated Birthday Mikayla from your 930 AM ICT ladies!

Today our last classes will be 1230 CrossFit and ICT.

CrossFit Kids Today 930 AM

CrossFit

General WU: Coaches Choice

Specific WU: 4 sets: 1 minute Max HSPU (strict or kipping)* 1 minute Max Double Unders 1 minute rest

Scale HSPU:

-Scale ROM

-Sub Negatives

-Sub Seated DB/barbell Press

Prep: Deadlifts, 3x5, Build to workout weight Scale to a weight that allows you to perform 5 TOUGH unbroken reps each set

* Warmup Box Jumps & Walls Balls b/w Deadlift sets

WOD 1: 5 rounds for time: 5 Deadlifts (315/205) 10 Box Jump Overs (24/20) 15 Wall Balls (20/14)

Post time to comments.

ICT

General WU: Coaches Choice

Specific WU: in 8 minutes complete

10 cal row +10 burpees+20 airquats

WOD 1:16 min Partner AMRAP

River run together in max Team Airsquats

both run, partition reps how you like in remaining time

-rest 2 min-

WOD 2: 16 min Partner AMRAP

3000 m row, one works one rests into max burpees in

remaining time, partition reps how you like