6.01.16 Workout of the Day

Beth and Timmons, Post "Murph"

CrossFit

General WU: Coaches Choice

Specific WU: In 10 minutes, complete:

10 cal row+ 3x5

Strength:Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 reps @ 90+% Rest 2 minutes between sets.

WOD 1: For time: Row 1000 Meters

immediately followed by…

Five rounds of: 8 Ring Dips 10 Toes to Bar 12 Box Jump-Overs

immediately followed by…

Run 800 Meters

**Some start with run, others with the row**

ICT

General WU: Coaches Choice

Specific WU: In 8 minutes complete:

15 barbell good morning +3x5 DL Ascending in weight

WOD I: 10 min EMOM: 5 Dead Lifts (185/135) + 5 Toes-to-Bar/10 hang knees raises/10 abmat situps.

Please share a a barbell and abmat and stagger

at the 15 minute mark:

WOD 2:. For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1: Burpees to 6 inch target

*150 m sprint before and after every round*

(20 min Cap)