3.16.15 Workout of the Day

Cause it all starts with our Kids.. Tuesday 415

CrossFit

General WU: Coaches Choice

Specific WU:2x 1 minute Double Under practice

10 Empty Barbell OHS

Prep: Overhead Squat, 3x6 reps

Build to workout weight

+

3 min Warmup/Prep Muscle Ups (determine scaling option)

WOD 1: 10 rounds for time: 30 Double Unders 6 OHS (135/95) 3 Muscle Ups

Cash in and out 600 m run

ICT

General WU: Coaches Choice

Specific WU: 10 cal row, 15 KBS :30 plank, :30 wall sit

WOD 1: As a team of 3 complete complete max meter row in 15 min,

-Athletes must rotate after10-15 cals-

-one rower-

-at the 18 min mark-

WOD 2: For 15 min

Partner A: MAX KBS (53/35)

Partner B: Prone Plank

Partner C: Wall situp

Score=Max KBS , rotate and parttion as you like, all athletes are working at same time