7.21.16 Workout of the Day

Kristin and son, "Woody" at local HHI race

CrossFit

General WU: Coaches Choice

Specific WU:. 150 m run+ 10 ring rows+2 minute L Sit progressions Gymnastic Strength: 4 sets of: 1 minute MAX Weighted Supinated-Grip Pull-Ups/

DEEP ring rows with 3 second negative 1 minute rest 1 minute L-sit (if you cannot do this consecutively, accumulate the time) 1 minute rest

WOD 1: 5 RFT of:

5 Muscle-Ups or 10 Pull-Ups 20 Wall Ball Shots (20/14 lbs)

Midline: Coaches Choice

ICT TEAMS WILL BE PICKED OUT OF A HAT. WINNING TEAM GETS A FREE T SHIRT!!!!

Time to beat is 30:57 from yesterday.

General WU: Coaches Choice

Specific WU:20/15 cal row+10 BJ+10 HRPU

WOD 1:For total time:

Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) Run 400 Meters (palm tree past exit sign)

-one box, one rower

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin.

Midline: Coaches Choice