5.31.16 Workout of the Day

Post "Murph"

CrossFit

General WU: Coaches Choice

Specific WU: 10 cal row +

3x5 ascending to WOD weight Strength: Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 6 ascending (Drive, not dip!)

WOD 1:Complete as many rounds and reps as possible in 10 minutes of: 10 Strict Handstand Push-Ups 10 T2B 20 Russian Kettle bell Swings (70/53)

Cooldown:

At 80% complete:

1000 m row

INTO

600 m Run

(10 min Cap)

ICT

General WU: Coaches Choice

Specific WU: In 5 min complete:

150 m run into 10 reps/movement

WOD 1: 25 Min AMRAP

300 m run (exit sign)

20 BJ (24/20)

20 Slam Ball (20/14)

WOD 2/Midline (on own):

30-20-10

Abmat situps

plank to pushup