5.17.16 Workout of the Day

Congrats to Casey Cameron, one of the sweetest girls you'll ever meet on her Physical Therapy Assistant Associates Degree this past weekend!

CrossFit

General WU: Coaches Choice

Specific WU: In 8 minutes complete

15 barbell good morning+3x5 ascending to first set DL

Strength: Deadlift (In 15 minutes complete..) *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 4 reps @ 95% Rest 2 minutes between sets.

Goal is to hit 4 RM! WOD 1: Three sets of: 60 seconds of Max Reps Strict Supinated-Grip Pull-Ups Rest 60 seconds 60 seconds of Hollow Hold or Rocks Rest 60 seconds 60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold Rest 60 seconds

Cooldown: In teams of 2 in relay style format, 2x each at 80 %

15 thrusters (95/55)

150 m run

**I go, you go**

ICT

General WU: Coaches Choice

Specific WU: 1In 5 minutes complete

300 m run +15 BJ+15 setups +15 cal row

WOD 1: 10 min AMRAP

12 BJ (24/20)

24 abmat situps

rest 2 min

WOD 2: 10 minute max cal row

rest 2 min

WOD 3: 10 min to complete, For Time

1000 m run (big square)+30 pull-ups/progressions

**Athletes stagger stations**

SCORE each WOD separately.