5.2.16 Workout of the Day

Congrats to Kim Reed on completing the Paris Island 15K this weekend in 1:26:33. Great job girl!

CrossFit

General WU: Coaches Choice

Specific WU: 10 cal row+10 OH walking lunges+3 minutes to find pulp progression

WOD 1: For 15 minutes (5 sets each) :30 of Weighted Pull-Ups x 1-2 reps/2-3 Slow negative pull-ups :30 rest :30 of Strict Pull-Ups for Max Reps/barbell bent over row :30 rest :30 Walking Lunges with Overhead Plate Carry (45/25 lbs)

:30 rest

WOD 2: 2x For total Time: 10 Renegade Rows 20 Calorie Row 30 burpees 400 Meter Run

ICT.. Bring your Jump Rope!

General WU: Coaches Choice

Specific WU:2 minutes DUBS practice+7 reps KB Complex

WOD 1: In as few as sets as possible: 75 reps of KB complex (SDHP+ KBS=1 reps)(53/35) *Every Break (once you put KB down) =10 burpees*

-12 min cap-

WOD 2: For 15 minutes

10-20-30-40-50-40-30-20-10 reps of UNBROKEN Dubs

*every time you break, run 150 m*

SCORE=Total time; if complete under time domain start back again

Cooldown: 300 m run+50 abmat situps