3.18.16 Workout of the Day

Amber Byrd, 930 ICT

Friday Night Lights Tonight 5-7 PM

CrossFit

General WU: Coaches Choice

Specific WU: 8 min to find your "goats"

WOD 1: "Goat Day" 30 min EMOM (:30/:30)

Min 1: Goat 1

Min 2: Goat 2

Min 3: Goat 3

**Get with your coach and please pick 3 movements that you can complete for :30 of real work BUT are challenging for you. These movements can be barbell, gymnastic, or a row, no run.

ICT

General WU: Coaches Choice

Specific WU:in 4 minutes complete: 20 overhead walking lunge steps+

10 pushups+10 slam balls

WOD 1: Complete as many rounds and reps as possible in 20 minutes of: 25 overhead walking lunge steps (25/15) 10 pushups 25 overhead walking lunge (25/15) 10 slam balls (20/15)

OPEN WOD 16.4

13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups

M 225 lb. / 20-lb. ball F 155 lb. / 14-lb. ball