4.1.16 Workout of the Day

Brit, 5PM ICT

CrossFit

General WU: Coaches Choice

Specific WU: 400 m run+ 15 burpees+15 BJ (24/20)

In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Burpees 30 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 20 burpees, and Partner B will run 400 meters – and so on for 30 minutes.

ICT

General WU: Coaches Choice

Specific WU: In 6 minutes complete 10 reps/movemet

2x For Total completed rounds only

WOD 1: In 5 min climb ladder as high as possible

1 Cal Row

1 Burpees over Rower, 2,2, etc

-rest 2 min-

WOD 2: In 5 min climb ladder as high as possible

1 KB SDHP (53/35)

1 weighted ambat setup 2,2

WOD 3: In 5 min

600 m Sprint

-rest 2 min-