6.02.16 Workout of the Day

830 AM "Murph"Tribute

CrossFit

General WU: Coaches Choice

Specific WU:10 reps of barbell strict press, Push Press, Push Jerk+

3x3 ascending to opening PP weight

Strength:Take 15 minutes to build to a new 1-RM Push Press

WOD 1:"Big Fat Helen” Three Rounds for Time: Run 400 Meters 21 Kettlebell Swings (70/53) 12 C2B Pull-Ups

OR

Scale: Helen” Three Rounds for Time: Run 400 Meters 21 Kettlebell Swings (53/35) 12 Pull-Ups

ICT

General WU: Coaches Choice

Specific WU: :30-:40 seconds/movement

WOD 1: Every minute, on the minute, for 15 minutes: Minute 1 – Wall Walk x 2-3 reps Minute 2 – Pullups/ Ring Rows x 10-12 reps Minute 3 – cal row (8 for men/6 for females)

WOD 2: In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 15 Calories on rower 15 KB g squat

**As soon as the Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.**

This is a conga format so just keep following the teammate in front of you