6.04.16 Workout of the Day

Getting it in on a Saturday!

CrossFit 715 and 830 AM

General WU: Coaches Choice

Specific WU: 400 m run+ 3x5 ascending to DL weight

Hero WOD "Sham"

7 rounds for time of: 11 body-weight deadlifts 100-meter sprint

18 min cap

Mideline work:12 min EMOM (30/:30)

min 1:GHD situps/abmat situps scale

min 2:GHD superman static Hold

min 3:HSPU/Hold

min 4:Strict hanging knee raises

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

ICT 900 AM..

General WU: Coaches Choice

Specific WU: 400 m run (palm tree past exit sign)+ 15 perfect pushup+30 airquats

WOD 1:30 min AMRAP

In teams of two, with only one person working at a time, complete the following for time: Run 400 Meters (as a relay) (I go, you go)

INTO 50 Burpees

50 BJ(24/20)

**partition the reps as you like, one works one rests.

After the BJ, repeat cycle back with the relay

SCORE=Total team rounds plus reps