3.31.16 Workout of the Day

6 PM ICT

CrossFit

General WU: Coaches Choice

Specific WU:400 m run + 5 min to find best progression for gymnastic movements

WOD 1: Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 12 Chest-to-Bar Pull-Ups or Strict Pull-Ups 12 Strict Handstand Push-Ups or KB/DB Press (35/25)

Note times for each set, and add them for total working time.

ICT

General WU: Coaches Choice

Specific WU: 300 m run+

10 rep/movement

WOD 1: 3 RFT of:

800 m run

30 Pullups

20 Bumper Ground to OH (45/25)

10 OH walking Lunge (45/25) *lf+rt=1 rep