3.30.16 Workout of the Day

"Keep your head up and never complain."- Austin Malleoli, Games Athlete

CrossFit

General WU: Coaches Choice

Specific WU: 2 min DUB practice+

20 WB + 3x5 BS ascending

Strength: Back Squat Every 2 minutes, for 10 minutes (5 sets): *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets): Back Squat x 1 rep @ 101+%

WOD 1: Every 4 minutes, for 20 minutes (5 sets): 25 Wall Ball Shots (20/14 lbs) 50 Double-Unders

ICT

General WU: Coaches Choice

Specific WU: in 12 min complete: 300 m run+20 airsquats+10 cal row+

3x5 DL ascending in weight.

WOD 2: Team of 2 complete for time:

300 air squats

2K row

1000 m run

75 Deadlifts (155/105)

**Partition reps how you like, 2 people can be working at once, just not at the same station**

**These are total team reps**

Who has the best strategy???