4.2.16 Workout of the Day

Amanda, 930 ICT

CrossFit 715 and 830AM

General WU: Coaches Choice

Specific WU: 400 m run+ 10 min to work up to WOD weight 3x5+

10 reps per gymnastic movement

HERO WOD "Woehlke"

3 rounds, each for time of: 4 jerks, 185/135 lb. 5 front squats/ 185/135 lb. 6 power cleans, 185/135 lb. 40 pull-ups 50 push-ups 60 sit-ups

Rest 3 minutes between rounds.

SCORE: Total time including rest

Cooldown: 800 m run at conversation pace

ICT 900AM

General WU: Coaches Choice

Specific WU: 1 round of Bradley at 60%

WOD 1: HERO WOD "Bradley"

10 RFT of:

100 m sprint

10 pullups

100 m sprint

10 burpees

30 rest