5.27.16 Workout of the Day

CrossFit Teen Noah. Big props to this kid who has lost 40 pounds in the last 3 months!

We are all proud of you!

CrossFit: CrossFit building.front

General WU: Coaches Choice

Specific WU : 150 m run+3x5 ascending to DL weight

WOD 1:Regional Event #5 3 rounds for time: 400-m run on 40 GHD sit-ups/ abmat situps 7 deadlifts (405/275)(315/205)(225/155) Time cap: 18 minutes

WOD 2: For Time

21-18-15-12-9-6-3 Unbroken KBS, (70/53)

perform 5 burpees after every set

Time cap: 10 minutes

ICT: CrossFit building..back and outside

General WU: Coaches Choice

Specific WU: In 8-10 minutes minutes complete: 400 m run+10 reps/movement

WOD 1:In teams of 2 complete

800 m run (together)

100 cal row

100 burpees

100SDHP (53/35)

800 m run ( together)

*one works, one rests**

WOD 2: Not for time

1 minute row at conversation pace

1 minute plank

1 minute abmat situps