3.29.16 Workout of the Day

Cause this team has rode the impossible wave to the Final Four.. that's why!

CrossFit

General WU: Coaches Choice

Specific WU: 500 m row+

10 reps/ movement

WOD 1:Five sets for max reps of: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Push-Ups (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up) Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds

WOD 2: For time: Row 50 Calories 50 Kettlebell Swings (53/35) Run 800 Meters

ICT

General WU: Coaches Choice

Specific WU: 150 m run+ 2min T2B progression

+15 slam balls

WOD 1:8 rounds on the 3:30 min Mark

ODD: 300 m run+ 15 T2B

EVEN:300 m run+ 20 slam balls (20/15)

SCORE=lowest time for any given round

scale T2B =20 hanging knee raises