1.26.16 Workout of the Day

Welcome back Kylee, 830 ICT

Crossfit

General WU:Coaches Choice

Specific WU:3x of

5-7 pullups

5-7 hrpu

1 minute Row (increase speed each set)

WOD 1: 5 sets for max reps: 1 minute max reps of Bumper deficit HRPU 1 minute rest 1 minute max towel pullups 1 minute rest 1 minute max Calorie Row 1 minute rest

Post reps completed for each set to comments.

Scale:

Pullups: strict/kipping/ring rows

Deficit HRPU: HRPU/ pushups to box

OPEN ACCESSORY PREP: Pullups and HSPU

Pullups: Skill: 7x10 tight kipping swing

Strength: 5x10 DB wrist curls

HSPU: 3 x 1 min HS Hold/:30 rest

ICT

General WU:Coaches Choice

Specific WU: 10 reps/ movement+300 m run

WOD 1:Max rounds in 3 minutes of: 3 bumper burpees (45/25) 6 KBS (53/35) 9 KB G squat (53/35)

Rest 1 minute. Repeat for a total of 5 cycles.

SCORE=Total completed rounds ONLY combined