2.16.16 Workout of the Day

Danielle Hunt 530 AM

CrossFit

General WU: Coaches Choice

Specific WU:2x:

150 m run

5 dynamic kip

10 hang knees raises

10 burpees

WOD 1: 25 minute AMRAP: 150 m run 10 Burpees 10 T2B

Post rounds completed to comments.

OPEN PREP: HSPU

Skill: 3x :45 sec HS HOLD/:15 rest

Strength: 20 L Pushups on box

ICT

General WU: Coaches Choice

Specific WU: 300 m run+ 15 cal row

WOD 1: 2 person team:

30 min AMRAP 2-person relay

Partner 1: run 300 SPRINT (exit sign)

Partner 2: Max cal row SPRINT

If 3 people:

30 min AMRAP 3-person relay

Partner 1: run 300 SPRINT (exit sign)

Partner 2: Max cal row SPRINT

Partner 3: Rest

SCORE=Total team cal row

--Once partner 1 returns from sprint, athletes rotate stations--