7.9.16 Workout of the Day

Pamela Sierra, 530 AM ICT

CrossFit

General WU: Coaches Choice

Specific WU: In 10 minutes complete:

150 m run+3x5 ascending to DL weight+10 GHD/

situps substitute

WOD 1: HERO "Mr. Joshua"

5 RFT of: Run 400 meters 30 GHD Situps 15 DL (250/195)

*Share barbells to save space and equipment

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: In 10 minutes complete 300 m run

Into 3x5 DL ascending to WOD weight+10 reps of

T2B progression

WOD 1: 3 RFT of

800 m run

20 DL (155/105)

20 T2B/40 abmat situps

SCORE=total time

Midline: Coaches Choice

Schedule w/Coaches

CrossFit

7:15 Erik Martin (a)

8:30 Paul

ICT

9:00 Martin

Mobility Seminar

10 AM-11 AM