1.6.15 Workout of the Day

Brent Acree.. somewhere in Ohio

Quote of the Day:

If it is importnat to you, you will find a way. If not, you will find an excuse.

CrossFit

General WU: Coaches Choice

Specific WU:

Dynamic Stretch/OHS Prep

+ 3 sets: 10,8,6 Power Snatch 10,8,6 Overhead Squats 5,4,3 Bar Facing Burpees

Prep:Power Snatch + Overhead Squat 3x5 reps

Build to workout weight Scale to a weight that allows you to perform 15 unbroken Overhead Squats

If unable to load OHS, sub Front Squats

WOD 1: 15-12-9-6-3 reps for time: Power Snatch (115/75) Overhead Squats Bar-Facing Burpees

Post time to comments.

OPEN Athletes Accessory Work: Sprint Run Row

5 min Partner 150 m sprints (CF sign to exit sign and back)

-rest 2 min-

5 min Partner cal row, swtich after every 10 cals

ICT

General WU: Coaches Choice

Specific WU: With a partner, 5x5 DL building to wod weight

WOD 1: 30 min partner WOD

20 DL(155/105)(135/85)

30 lateral bar over burpees

-after last burpee on odd round both run 300 m, on even round both run 600 m and repeat format.-

SCORE=Total completed rounds