1.30.16 Workout of the Day

Elizabeth Klein 415 pm CrossFit

CrossFit 715/Martin 830/ErIk

General WU: Coaches Choice

Specific WU: 3 sets: 15 Calorie Row (increase pace each set) 15 Thrusters (empty bar)

+2 sets of 6-8 Thrusters Build to workout weight

* Scale to weight that allows you to perform all Thrusters unbroken in workout

WOD 1: Alternating with a partner, perform each set as fast as possible:

27 Calorie Row + 27 Thrusters (95/65)

21 Calorie Row + 21 Thrusters

15 Calorie Row + 15 Thrusters

9 Calorie Row + 9 Thrusters

Partner 1 performs 27 Cal Row + 27 Thrusters as fast as possible. Partner 2 performs 27 Cal Row + 27 Thrusters as fast as possible. Partner 1 perform 21 Cal Row + 21 Thrusters as fast as possible. Partner 2 performs 21 Cal Row + 21 Thrusters as fast as possible.

Continue in this fashion until all sets are complete.

Post total time to comments.

WOD 2: Alternating with a partner, perform each set as fast as possible in relay style format:

200 m run, 400 m run, 600 m run

ICT w/Martin

General WU: Coaches Choice

Specific WU: 300 m run +10 reps/movement

WOD 1:300 m run (exit sign)

21 KBS (53/35)

21 KB Thruster

21 Burpee BJ (24/20)

300 m run

15 KBS (53/35)

15 KB Thruster

15 Burpee BJ (24/20)

300 m run

9 KBS (53/35)

9 KB Thruster

9 Burpee BJ

WOD 2: Alternating with a partner, perform each set as fast as possible in relay style format:

200 m run, 400 m run, 600 m run