2.04.16 Workout of the Day

Joe Garcia 830 am ICT

CrossFit

General WU: Coaches Choice

Specific WU: In 8 minutes complete

10 Burpees 8 Box Jump Overs 6 Burpee Box Jump Overs 8 Box Jump Overs 10 Burpees

+

Warmup/Prep movements for WOD 1

WOD 1: Choose A or B based on ability:

A. 30 Muscle Ups for time

(There is a 12 minute time cap)

OR

B. 4 sets: 1 minute max Strict Pullups (sub Negatives or Ring Rows) 1 minute max Bar Dips (sub Negatives) 1 minute rest

WOD 2: For time: 30 Burpees 30 Box Jump Overs (24/20) 30 Burpee Box Jump Overs 30 Box Jump Overs 30 Burpees

Post time (or reps) for WOD 1 & WOD 2 to comments.

OPEN ACCESSORY PREP: Athletes Choice

ICT

General WU: Coaches Choice

Specific WU: In 6 min complete 10 reps/movement of WOD of choice

WOD 1:"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

OR

"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups

SCORE=total rounds +reps

Cooldown:1000 m run at 60%