4.4.16 Workout of the Day

Happy Birthday Kassie.. To a 300 lb back squat and no more wedding pic posts..for real. Have a great year!

CrossFit

General WU: Coaches Choice

Specific WU: burgner warm-up + 5 min to work up to weight

Strength::Every 2 minutes, for 20 minutes (10 sets): High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

WOD 1:Three rounds for time of: 5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups) 10 Deadlifts (275/185 lbs) 50 Double-Unders

Cooldown: 400 m run at conversation pace

ICT

General WU: Coaches Choice

Specific WU: 300 m run +15 reps/movement

In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 300 Meters 5 Pull-Ups 10 Push-Ups 15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.