6.09.16 Workout of the Day

5 PM ICT

CrossFit..In CrossFit

General WU: Coaches Choice

Specific WU: 3 minute DUB Practice+2 minute work on pullup progression Gymnastic WOD 1:Every minute, on the minute, for 15 minutes: Minute 1 – 40-50 Double-Unders/ NO singles Minute 2 – 6-8 Strict Ring Pull-Ups Minute 3 – 3-4 Wall Climbs

At the 20 minute mark:

WOD 2: 4 Sprint sets for max reps against a 3-minute running clock of: Run 150 Meters (exit sign) 10 Toes to Bar 10 Kettlebell Swings (70/53) Rest 3 minutes between sets.

SCORE=Total rounds +reps combined

ICT.. In back of CrossFit Bring your running shoes and Sunscreen!

General WU: Coaches Choice

Specific WU: 150 m run (exit sign)+

10 reps/movement

WOD 1: 2x through for total time complete:

800 m run big square

15/10 cal row

20 pushups- Be as strict as possible!!

600 m run (stop sign)

15/10 cal row

20 pushups

400 m run (State of Mind)

15/10 cal row

20 pushups