7.22.16 Workout of the Day

Jason Williams. being silly somewhere in Afghanistan. Stop being silly and start fightn' will ya!!

CrossFit

General WU: Coaches Choice

Specific WU: With an Unloaded Barbell complete

8-10 Good Mornings + 8-10 Hang Snatches + 8-10 snatches +8-10 OHS

+3x3 ascending to set 1 weight

Strength:Every 2 minutes, for 20 minutes (10 sets): 2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

rest 5 minutes and at 25 minute mark:

WOD 1:For time: Run 400 Meters 10 Squat Snatches (135/95 lbs) 20 Burpees Over the Barbell Run 800 Meters 20 Burpees Over the Barbell 10 Squat Snatches (135/95 lbs) Run 400 Meters

**Pick a weight you can maintain quick singles throughout88

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: In 5-7 minutes complete

5 KB step ups

10 cal row

1 minute DUB Practice

1 minute HSHOLD progression

WOD 1: 28 min EMOM (;40/:20)

Min 1:Cal row

Min 2:DUBS

Min3 :Single KB Step Up (24/20)

Min 4:HS HOLD/ inversion of choice

**There is no measure today**

-The goal today is to keep good consistent

pace and to work for the entire :40.

-Use the Jump rope and Handstand stations

today as a skill. Get better here!

Midline: Coaches Choice

Cooldown: 600 m jog (state of mind)