5.19.16 Workout of the Day

Amazing Grace Fundraiser. Saturday 9-11 AM Bluffon HS Football field. All ages welcome. Any donation of any size will be much appreciated.

CrossFit

General WU: Coaches Choice

Specific WU: 10 pull-ups+400 m run

WOD 1: IN 12 minutes complete:

3x of:150 m sprint

rest 45 seconds 5 reps of Pronated-Grip Strict Pull-Ups, use vest or

weighted Pullups if possible.. our goal is strength here.

Rest 45 seconds

WOD 2: For time: 75 Double Unders 50 Wall Ball Shots (20/14 lbs) 25 Burpees 50 Wall Balls (20/14 lbs) 75 Double Unders

Midline: 2x (;45/:15)

Hollow hold

Superman

situps

ICT

General WU: Coaches Choice

Specific WU: Pick your WOD, either row 400, run 400+

15 reps/WOD movement

1)"CrossFit Mainsite WOD 05-04-16" For time: 1,000-meter row 100 push-ups 750-meter row 75 push-ups 500-meter row 50 push-ups

30 minute cap

OR

2)"CrossFit Mainsite WOD 05-04-16"For time: 1,200-meter run (big square) 75 pull-ups 800-meter run (stop sign) 50 pull-ups 400-meter run (palm tree past exit sign) 25 pull-ups

30 minute cap

Midline: 2x (;45/:15)

Hollow hold

Superman

situps