3.25.16 Workout of the Day

5 PM ICT

CrossFit

General WU: Coaches Choice

Specific WU: 150 m run +

8 min build to wod lb (3x6)

WOD 1: For time: 21-18-15-12-9 Front Squat (95/65) 21-18-15-12-9 SDHP (95/65) 21-18-15-12-9 Push Press (95/65)

15O m sprint after every round

-rest 5 minutes-

Cooldown: 400 m run

400 m row

ICT

General WU: Coaches Choice

Specific WU:4 min EMOM (:30/:30)

odd: resistance band squat jumps

even: Bumper G2OH (45/25)

WOD 1:For time

50-40-30-20-10 of

resistance band squat jumps

Bumper G2OH (45/25)

**At the start of the WOD and at the top of every minute complete 3 burpees**

(18 min cap)

-rest 3 min-

WOD 2: 3 rounds NOT for time

20 eye level KBS (53/35)

10 Hollow Body Rocks