5.10.16 Workout of the Day

Happy belated 46th Birthday to Gina! Enjoy your birthday week in Cabo you devil you.. Thank you for ALL your support in our program and facility.

CrossFit

General WU: Coaches Choice

Specific WU: in 8 minutes complete:

150 m run +10 pullups+ 2X5 ascending to Lunge weight

At the 0:00 min mark:

A. Every 4 minutes, for 16 minutes: 20 Alternating Reverse Lunges (95/65) (each step is a rep) 6-8 reps of Mixed-Grip Strict Pull-Ups

150 m run

At the 20:00 minute mark:

B. Five rounds for time of: 15 Wall Balls (20/14) 10 Toes to Bar 5 Burpees

ICT

General WU: Coaches Choice

Specific WU: in 10 minutes complete 300 m run

+15 BJ+20 abmat situps+ 3x5 ascending to WOD weight

WOD 1:25 min AMRAP

300 m run

10 DL (155/105)

15 BJ (24/20)

20 abmat situps