6.18.16 Workout of the Day

930 ICT regular Tara and CrossFit kiddo Mateo,

CrossFit 715 and 830 AM

General WU: Coaches Choice

Skill: Take 5 minutes and work on DUBS. Everyone.

Specific WU: In 5 minutes complete: 10 PC +10 HPC+ 10 barbell good am+150 m run

Partner Strength Power Clean:

In teams of 2 , for 8 minutes and 8 minutes only, total cumulative Power Clean weight.

One bar, same gender team, bar starts stripped

SCORE=Total team pounds

WOD 1: “Schlitz” 4 RFT of: 400 Meter Run 4 MU/ 6 pullups +6 pushups 40 DU/120 single

**Work on your Muscle ups!!!**

ICT 9 AM..

General WU: Coaches Choice

Specific WU: 300 m run+15 reps/movement

WOD 1:In teams of 2 complete:

800 m run together

80 BJ(24/20)

80 KBS(53/35)

600 m run together

60 BJ

60 KBS

300 m run together

30 BJ

30 KBS

150 m run together

15 BJ

15 KBS

SCORE=total team time

Partition reps how you like, one works, one rests