3.15.16 Workout of the Day

Brent and Megan..Saint Patrick's Day Parade

CrossFit

General WU: Coaches Choice

Specific WU: 2 sets: Kipping T2B Progression 10 Thrusters (empty bar)

Strength: Thruster In 18 min, build to a heavy single

5-5-3-3-1-1

WOD 1: For time: 30 Toes to Bar 10 Thrusters (115/75) 20 Toes to Bar 20 Thrusters 10 Toes to Bar 30 Thrusters

Run 150 m after every round round of thrusters

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ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement+150 m run

WOD 1: 24 min EMOM (:40/:20)

Min 1: 150 m SPRINT

Min 2: 10 Single KB Thruster(53/35)

MIn 3: Max Cal row

SCORE= MAx cal row

rest 3 min

WOD 2/Midline:

2x :40 Hollow hold

:40 mountain climbers