3.24.16 Workout of the Day

Mark, Jeff, Matt, Brent

These 4 bbf's can be found daily from 1-4 PM at the gym chest-bump'n, tak'n group selfies, ocassionally hold'n hands when nobody is watch'n. #thisbromanceisreal

CrossFit

General WU: Coaches Choice

Specific WU: 2 sets: 10 Calorie Row 10 Deadlifts (empty barbell)

+ 150 m run

Prep: Deadlift 3X8 reps

Build to workout weight Scale to a weight that allows you to perform 25 unbroken reps

WOD 1: For time:

600 m run

50 Calorie Row 25 Deadlifts (225/155) 40 Calorie Row 20 Deadlifts 30 Calorie Row 15 Deadlifts 20 Calorie Row 10 Deadlifts 10 Calorie Row 5 Deadlifts

600 m run

ICT

General WU: Coaches Choice

Specific WU: 300 m run+3 min to accumaulate 20 pullups/.progressions

WOD 1:"Nicole"

20 min AMRAP

300 m run

INTO Max pullups/ring rows/progressions

the goal here is to get as many pullups as possible.

When you come off the bar (or rings) you run. SCORE=total cumulative pullups

WOD 2/Midline: In 12 min NOT for time

3x 150 m KB farmers carry (35/25)

:45 sec Unbroken mountain climbers