6.25.16 Workout of the Day

Paul T. 1230 CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: 400 m run+10 KB Squat Cleans

WOD: Hero WOD "Helton"

3RFT of: Run 800 meters 30 Squat Cleans (using single Kettlebell (53/35)) 30 Burpees

Midline : Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 300 m run + 10 reps/movement

WOD 1: 5 sets For Max total Reps (:40/:20)

Min 1: 150 m SPRINT(no measure)

Min 2: Cal row

Min 3: HRPU

Min 4: no arm abmat stups

Min 5: REST

WOD 2: 6 min Partner 75 m shuttle sprints

Midline:Coaches Choice

Schedule:

CrossFit 715: ErIk and Martin

CrossFit 830: Paul

Gymnastic Seminar:10 AM Jason (In CrossFit building)

Mobility Seminar: 10 AM Mark (In ICT building)