3.3.16 Workout of the Day

Congrats to Alex Ackerly, CrossFit 843 member, down 30 pounds in 6 months.

Keep up the hard Alex! Way to go girl.

CrossFit

General WU: Coaches Choice

Specific WU: 3X 10,8,6 Wall Balls 10,8,6 Burpees

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Kipping Pullup Progression

WOD 1: 3 rounds for time: 25 Wall Balls (20 to 10'/14 to 9') 25 T2B

followed immediately by:

3 rounds for time: 25 Wall Balls 25 Burpees

Post time to comments.

Accessory: 6 min partner 100 m shuttle sprints

ICT

General WU: Coaches Choice

Specific WU: 100 foot KB farmers carry + :30 sec static hold+10 cal row

WOD 1: In teams of 3, in relay style format for max cals in 12 minutes:

Partner 1: Row for max cals

Partner 2: Static Ring Hold

Partner 3:150 foot double KB farmers carry (53/35)

rest 3 min

WOD 2: 100 abmat situps for time

rest 3 min

WOD 3: Repeat WOD 1

SCORE=Total team cals,

Rotation is dictated by speed of farmers carry