4.16.16 Workout of the Day

Happy Birthday to Rosario and Alfredo! Thank you and entire family for supporting our program.

Have a great year!!

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

CrossFit

General WU: Coaches Choice

Specific WU: 20 barbell good morning+ 20 abmat situps+ 3X6 DL ascending to WOD weight

WOD 1: Hero WOD: “Donny” 21-15-9-9-15-21: Deadlift (225/155) Burpees

WOD 2: Sprint intervals

5x :sprint 1 min at 80%

:walk 1 minute

ICT

General WU: Coaches Choice

Specific WU: In 6-8 minutes complete:

1 round at 60 %

WOD 1: 30 min AMRAP 300 Meter Run 20 Pull-Ups 15 Slam Balls (20/15)

10 Burpees