4.22.16 Workout of the Day

CrossFit kiddos, Luke and Logan 415 Thursday

CrossFit

General WU: Coaches Choice

Specific WU: In 12 minutes complete: 400 m run+400 m row+10 reps/movement

WOD 1: A. Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups 15 Push Press (115/75 lbs) 20 Kettlebell Swings (53/35)

Rest 2 minutes, and when the clock reaches 10:00 complete the following…

B. Complete as many reps as possible in 8 minutes of: Row 1000 Meters Max Reps of Burpees Over the Erg

Rest 2 minutes, and when the clock reaches 20:00 complete the following…

C. Complete as many reps as possible in 8 minutes of: Run 800 Meters 20 Toes to Bar Max Reps of Push-Ups

**Start on whichever station you like**

ICT

General WU: Coaches Choice

Warmup WOD/Specific WU:

In 8 minutes climb ladder as high as possible with movements below for WOD

cash in 300 m run

WOD 1: For Time

50 – 35 – 20: KB SDHP (53/35) Push-ups

BJ (24/20)

Midline 6 EMOM (;40/:20)

Min 1: Abmat situps

Min 2:: Hanging Knees raises

Skill: Use last 10 minutes to work on skill of choice with your coach please.