1.8.16 Workout of the Day

Samantha Britt Appalachian Trail this past weekend.

Carl Paoli Muscle up Progression

CrossFit (In ICT Building)

General WU: Coaches Choice

Specific WU:

10 Front Squats (45/35) 10 Burpees 10 Push Press 10 Box Jumps 10 Thrusters 5 Burpee Box Jumps

Prep:Thrusters 2x8 reps

Build to workout weight Scale to weight that allows you to perform all sets of Thrusters unbroken

WOD 1: For time: 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps (24/20)

(12 min cap)

Post time to comments.

OPEN Athletes Accessory Work: Muscle Ups

1)1 max set of MU

2) from your max set, complete 3x 50% of of max set w/:90 sec rest in between

3)5x of 5 ring dips, 10 straddle v-ups, :10 top of dip hold

ICT (In CrossFit Building)

General WU: Coaches Choice

Specific WU:5-7 reps/movement

WOD 1: As a team of 3 complete:

100 cal row

100 BJ (24/20)

200 airsquats

200 abmat situps

100 BJ(24/20)

100 cal row

Partition reps how you like. One works one rests

SCORE=total team time

Cooldown: 1200 m run