1.27.16 Workout of the Day

One of the best CrossFit short videos I have watched in a while.. ..To all our strong, kick-ass women members..this video is a must watch. I really hope this resonates with you all! Please watch and enjoy.

CrossFit

General WU: Coaches Choice

Specific WU: 2 sets: 10 Wall Balls 30 Double Unders/Double Under practice 5 Strict Pullups/Negatives/10 Ring Rows

Warmup/practice Muscle Ups or Pullups/T2B (whichever you're doing in workout)

WOD 1: CrossFit Games Open 12.4/13.3

Complete as many rounds and reps as possible in 12 minutes of: 150 Wall Ball shots (Men: 20# to 10' Target. Women: 14# to 9' Target) 90 Double Unders 30 Muscle Ups

Post reps completed to comments.

Scaling

Wall Ball

• Scale weight to allow you to hit target for ALL reps. Scale reps to max in 8 minutes.

Double Unders

• Scale reps to max reps in 2-3 minutes (move onto Muscle Up/Pull Up at 10 minute mark)

Muscle Ups

• Scale to max Pullups or T2B/KTE in remaining time.

OPEN ACCESSORY PREP: MET CON

1 mile run (big square 2x) at 70%

ICT

General WU: Coaches Chocie

Specific WU: In 10 min, work up to 5x5, ascending in weight

WOD 1:In teams of 3 complete in 18 min AMRAP scored in 2 parts:

Part 1) max Calorie row

Part 2) max team DL BJ ladder (155/105) (1.1.2.2.3.3 etc), one works one rests

**one can be rowing the entire time, switch athletes how you like*

SCORE=part 1 and part 2 reps combined

-rest 5 min-

WOD 2: In 12 min as a team of 3 complete max calorie row

**one works, one rests, one holds plank, switch after every 10 cals