7.6.16 Workout of Day

Rich, 830 AM "1776" WOD

CrossFit

General WU: Coaches Choice

Specific WU: 3x3 ascending to FS weight Strength: Every 3 minutes, for 18 minutes (6 sets): Front Squat : Build to today’s heaviest triple

WOD 1: Every 4 minutes, for 12 minutes (3 sets), for times: 10 Strict Pull-Ups 25 Kettlebell Swings (53/35) 50 Air Squats

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU:In 8 minutes complete:

300 m run+ 10 reps/ movement

WOD 1:

A) 'Running Fat Cindy"

20 min AMRAP:

5 C2Bar Pullups

10 HRPU

15 single-KB Squat cleans

150 m run

OR

B) "Running Cindy"

20 min AMRAP:

5 Pullups

10 HRPU

15 Air squats

150 m run

WOD 2/skill Builder:

Take 5 minutes to complete as many DUBS as possible.

ALL of us today will work on this and get better!

Midline:Coaches Choice

Schedule w/Coaches

CrossFit

5:30- Martin

8:15- Amber

KIDS-AMBER

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-Amber

7:15- Mark

8:30- Mark, Martin (a)

9:30- Martin

12:30- Brandon

5:00- Trey Martin (a)

6:00- Trey

7:00- Trey