3.22.16 Workout of the Day

Austin, 16.4

CrossFit

General WU: Caoches Chocie

Specifc WU: 1x 12,9,6 Box Jumps + Overhead Squats (empty bar) Warmup/Prep Muscle Ups (determine appropriate scaling option)

Strength: Overhead Squats: In 15 min, build to a 3 RM 7x3 ascending

WOD 1: 5 rounds for time: 12 Box Jumps (30/24) 9 Overhead Squats (135/95) 6 Muscle Ups

Scaling: Muscle Ups

• Scale reps accordingly

• Sub Bar MU

• Sub 6-12 CTB Pullups (scale reps accordingly and perform chin over bar if appropriate)

• Sub 3-5 Negatives

• Sub 12 Ring Rows

ICT

General WU: Caoches Chocie

Specifc WU: 300 m run+20 Barbell good mornings+

10 reps/movement

WOD 1: In teams of 2 complete

15 min AMRAP max cal row

-switch after every 10-12 cals-

one works one rest parttion how you like

-rest 2 min-

WOD 2: 15 min AMRAP

1.5 mile run together into MAX team BJ (24/20)

-one works one rests-

SCORE=Total team cal row plus BJ