4.15.16 Workout of the Day

Henry

CrossFit

General WU: Coaches Choice

Specific WU:15 cal row+

5x5 Power Cleans+ 5x5 S2OH, ascending to WOD weight

Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 5 Power Cleans (155/105 lbs) 10 Shoulder to Overhead (155/105 lbs)

ICT

General WU: Coaches Choice

Specific WU: Inside :

4 min partner sprints, butt kicks, high knees,

+

In 2 minutes complete 12 reps/movement

WOD 1: 2x of:

Tabata Airsquats

rest 1:30 minutes

Tabata Pushups

rest 1:30 minutes

Tabata Single KB Thruster (35/25)

rest 1:30 minutes

SCORE= Lowest # rep combined every tabata

Midline WOD: 12 min EMOM (:40/:20)

Min 1: Hollow Hold

Min 2: Superman

Min 3: Plank

Min 4: double KB farmers carry