1.14.16 Workout of the Day

CrossFit 843 is proud to be the sole sponsor of the Bluffton Bruisers, returning to the SAGL for season 2.The Bruisers will be coached again by Paul "PJ" Brownell and look forward to improving on a fun and great first season!! "

Worst to first!!!! Bruiser Nation!!!" -Paul Brownell, Head Coach

CrossFit

General WU: Coaches Choice

Specific WU:

3 sets, alternating with your partner: 10 Walking Lunge Steps (build to workout weight) 10,8,6 Plate Ground to Overhead 5 Burpee to Plate

WOD 1: For time:

With a partner, perform 5 alternating sets each of: 50' Walking Lunge - Plate Overhead (45/35) -length of gym- 15 Plate Ground to Overhead 15 Burpees (Jump on Plate)

150 m run

Perform each set as fast as possible.

OPEN ACCESSORY WORK: DUBS and Pullups

DUBS:

1max unbroken DUBS

3 sets @ 70%

Pullups:

3x5 negatives

3x10 kip swings

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement

WOD 1:5 Rounds for Max Reps:

Complete 1 minute of each of the following movements:

1.Unbroken plank on slam ball 2. KB Sumo Deadlift High Pull (53/35) 3.OH walking step outs (15/10) 4. Cal row Rest 1:30 minute between each of the 3 rounds.