6.30.16 Workout of the Day

Happy Belated Birthday to the sweatiest human in the entire world. Sweat on Bro!

CrossFit

General WU: Coaches Choice

Specific WU: 150 m run +10 pull-ups of choice+ 10 KBS

WOD 1: Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters (big square) 21 Kettlebell Swings (53/35) 12 Pull-Ups

Note times for each set, and add them for total working time.

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 150 m run +10 reps/movement

WOD 1: Every 5 minutes, for 30 minutes (6 sets) of: Run 500 Meters (state of mind) 15/10 cal row 15 slam balls (20/15)

-Start wherever you like to save equipment and space-

Note times for each set, and add them for total working time.

Midline: Coaches Choice

Schedule

CrossFit

5:30- Erik

8:15- Paul

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-Meg

7:15- Brandon

8:30- Brandon

9:30- Brandon

12:30- Mark

5:00- jason

6:00- Brandon

7:00- Brandon