3.1.16 Workout of the Day

Brent, Brandon, Manny, Post 16.1

CrossFit

General WU: Coaches Choice

Specific WU: 400 m run+400 m row

WOD 1: In teams of 2 complete:

Run 3000 meters together

Row 3000 meters

* Switch every 250 meters, one rower

WOD 2: 3 sets (not for time): 10 Strict Toes to Bar 60 second Hollow Hold

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement + 300 m run

WOD 1:20 min AMRAP of

150 m run

8 Pullups

10 KBS(53/35)

rest 3-5 min

WOD 2: In teams of 2, not for time complete 150 slam balls, switch after every 10.

Please focus on technique and full ROM please.