3.28.16 Workout of the Day

Congrats to Tank, who finished 8th place in The Police Olympics this past weekend in Columbia, SC. Great work bro!

CrossFit

General WU: Coaches Choice

Specific WU: Coaches Choice Strength: Push jerk 5 x 3 reps -Rest as needed between sets-

-Build over the course of the five sets to today’s heavy triple.-

Time cap 18 minutes

WOD 1:Complete as many rounds and reps as possible in 9 minutes of: 3 Hang Power Clean (135/95 lbs) 6 S2OH (135/95 lbs) 9 Burpees Over the Barbell 12 Pull-Ups

Cooldown : 600 m run or row at conversation pace

ICT General WU: Coaches Choice Specific WU: in 6 minutes complete 8-10 reps / movement WOD 1: 20 minute AMRAP 10 KBS (53/35) 10 burpees 10 KB Thruster (53/35) *one bell, 2 hands* 10 BJ (24/20) -Rest 5- WOD 2/Midline : 3 rounds NOT for time of 30 abmat sit-ups 20 hollow rocks 10 V-ups Cooldown : 500 m row Goal for guys: 2:00 Goal for ladies : 2:15