5.28.16 Workout of the Day

Happy Birthday Zuzana! Your work ethnic and passion for this gym and CrossFit is to be commended!

Have great year!

CrossFit 715 and 830 AM (In CrossFit)

General WU: Coaches Choice

Specific WU:In 12 minutes complete:

400 m run +3x3 ascending to each movement

WOD 1: In teams of 2 complete for total combined reps:

A) 0:00-4:00 400 m run together into remaining time

max OHS (95/65)

B) 5:00-9:00 400 m run together into remaining time

max Power Snatch (95/65)

C) 10:00-14:00 400 m run together into remaining time

max Thruster (95/65)

D) 15:00-19:00 400 m run together into remaining time

max Power Clean (95/65)

-rest 1 minute between rounds-

Cooldown: 9 min EMOM (:40/:20)

Min 1: abmat situps

Min 2: DUBS

Min 3: Hollow

ICT 9 AM (In CrossFit)

General WU: Coaches Choice

Specific WU:In 5 minutes complete: 150 m run

+ 10 reps/movement

WOD 1 For 21 minutes, max reps of Min 1: KB step ups (24/20)

Min 2: Bumper G2OH (45/25)

Min 3: 150 m run

(this interval is :40 sec work/:20 sec rest)

at 30 min mark:

WOD 2: In teams of 2, for 10 minutes, row for max calories

switching every 10 calories