5.26.16 Workout of the Day

930 AM ICT

CrossFit

General WU: Coaches Choice

Specific WU: 15 cal row+15 barbell thruster+15 pull-ups

Gymnastic Strength: For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

WOD 1: “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups

Cooldown: 3x

200 m run at 90%

200 m jog back

ICT

General WU: Coaches Choice

Specific WU: in 4 minutes complete: 10-12 reps/movement

WOD 1: For max total reps

1 minute of Slam ball (20/15) 1 minute of Box Jumps (24/20) 1 minute of KBS (53/35) 2 minutes of Slam ball (20/14) 2 minutes of box Jumps 2 minute of KBS 1 minute of slam ball 1 minute of Box Jumps 1 minute of KBS

-:30 rest between stations

-stagger athletes at different stations-

WOD 2: 8 min Partner 75 m shuttle sprints

(pole to CF843 sign and back)