7.16.16 Workout of the Day

Austin 830 AM CrossFit

CrossFit 715 AM and 830 AM

General WU: Coaches Choice

Specific WU:In 12 minutes complete:

3x5 ascending to DL weight

+2 minute DUBS skill practice

+2 minutes pull-ups

WOD 1: Hero "Bradshaw" 10 RFT of: 3 Handstand push-ups 6 DL (225/165) 12 Pull-ups 24 Double-unders

WOD 2: Sprint Work: For total time

With a partner, complete alternating 4 sets each of 200 m Sprints

(CF843 sign-exit sign and back) I go, you go, for

Midline: Coaches Choice

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

ICT 9 AM

General WU: Coaches Choice

Specific WU: In 5 minutes complete :10 reps/moveemnt

WOD 1:20 min AMRAP of

30/20 Calorie Row 30 KB SDHP (53/35) 30 burpees

300 m run

Midline: Coaches Choice

WOD 2/Accessory: For total time:

With a partner, complete alternating 4 sets each of 200 m Sprints

(CF843 sign-exit sign and back) I go, you go.