6.20.16 Workout of the Day

10 AM Gymnastic Seminar with Jason

CrossFit

General WU: Coaches Choice

Specific WU:In 8 minutes complete: 400 m run+

remaining time 3x5 building to OHS weight WOD 1: Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (155/105 lbs) 12 Chest-to-Bar Pull-Ups 12 Box Jump-Overs (24″/20″)

**ALL OHS should be done unbroken so pick a appropriate weight**

Gymnastic Strength: Three sets of: :30 Supine Ring Rows (Goal is 10-12 reps) Rest 30 seconds :30 clapping pushups Rest 30 seconds

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Skill: in 8 minutes complete: 300 m run+

remaining time work on pull-ups/progressions

WOD 1: 3 RFT of

800 m run

30 pullups

30 burpees

Midline/Cooldown:

30-20-10 Abmat situps

:30 Hollow hold

150 m sprint

Schedule

CrossFit

5:30- Martin

8:15- Amber

9:30 KIDS CROSSFIT - Amber

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-Amber

7:15- Mark

8:30- Martin

9:30- Martin

12:30- Mark

5:00- Trey

6:00- Trey

7:00- Trey