4.19.16 Workout of the Day

Josh Sandborn and Katie

And you think you got a nice boat.. Enter Josh Sandborn...Reppin 843 in his twin 1300 horsepower 42 foot Nortech at The Heritage. All challengers welcome!

CrossFit

General WU: Coaches Choice

Specific WU: 5x3 ascending in weight for 1st set of BS

Strength: Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 10 reps @ 70-80% Rest 2 minutes between sets.

WOD 1:Every minute, on the minute, for 10 minutes: 5 Thrusters (115/75 lbs) 5 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period,

WOD 2: 800 m run for time MAX EFFORT!!

ICT

General WU: Coaches Choice

Specific WU: 10 burpees+10 reps of KB Complex+300 m run

WOD 1: 5x for max total completed rounds

3 min AMRAP of

3 burpees

5 KBS (53/35)

7 KB Goblet squat

rest 1 minute

WOD 2/Cooldown : 12 min AMRAP at 70%

150 m run

10 cal row

10 hanging knee raises