3.10.16 Workout of the Day

Coach Trey 16.2

CrossFit

General WU: Coaches Choice

Specifc WU:400 m run + 8 min building to WOD lbs, 3x5 ascending

Scale to weight that allows you to perform 10 tough unbroken reps each set, each movement

WOD 1: Every 4 minutes for 20 minutes (5 sets) perform: 10 SDHP (95/65) 20 Shoulder to OH (95/65) 30 Unbroken KB Swings (53/35)

Perform each set as quickly as possible and rest the remainder of the 4 minute interval.

WOD 2: For time

2x :400 m run

Mandatory 1 min after first round

SCORE=Total time including rest

ICT

General WU: Coaches Choice

Specifc WU: 1 round at (:40/:20)

WOD 1:16 min EMOM, 4 rounds of: Minute 1: 150 m Bumper run (25/15) Minute 2: 10 Bumper Step ups (25/15)(24/20) Minute 3: 3-4 wall walks Minute 4: 10 pullups/ deep ring rows

Rest 3-5 minutes

WOD 2: 2 mile run for time, Scale= 1 mile run,

We can to get you guys on your feet, Row only if LAST resort.