5.7.16 Workout of the Day

Welcome Mackenzie Collins Nelson into this world! Congrats to CrossFit member and fighter jet pilot Ken Nelson and family!

CrossFit 715 and 830 AM

General WU: Coaches Choice

Specific WU: In 15 minutes complete 400 m +

10 reps/ movement

WOD 1: "Lumberjack 20"

20 Deadlifts (275lbs/185lbs) Run 400m 20 KB swings (70/53)

400 m run 20 Overhead Squats (115lbs/75lbs)

400 m run 20 burpees

400 m run 20 Chest to Bar Pull Ups

400 m run 20 Box Jumps (24/20 )

400 m run 20 Squat Cleans (115/75)

400 m run

ICT 9 AM

General WU: Coaches Choice

Specific WU: In 8 minutes complete 10 reps/movement

+ 300 m at 60 %

WOD 1: 4 sets for max reps of: (:50/:10) Min 1:50 seconds of burpees Min 2:50 seconds of KB SDHP (35/25) Min 3:50 seconds of Slam balls(20/15)

Min 4: 50 seconds of Sprint with bumper (45/25)

-Rest 60 seconds-

repeat

WOD 2: 800 m run for time max effort