7.26.16 Workout of the Day

545 AM ICT... bringn' it Every... Damn... Day!! Mad props to all our athletes that make this early commitment!

CrossFit

General WU: Coaches Choice

Specific WU: 150 m run+10 BJ+

10 Ring Dips+10 HSPU

WOD 1: 8 Min AMRAP of: 8 Strict Handstand Push-Ups 8 Strict Supinated-Grip Pull-Up/ring rows

Rest 4 minutes, and then…

WOD 2: 6 Min AMRAP 15 Ring Dips 15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

WOD 3: 600 m run for time

Grip Work/Midline: 2x of (;50/;10)

Bar hang

prone plank

hollow hold

ICT

General WU: Coaches Choice

Specific WU: In 10 minutes complete:

10 barbell DL+10 Good AM

+3x5 ascending to WOD weight +

10 BJ

WOD 1:25 Min AMRAP

10 DL (155/105)

15 BJ (24/20)

400 m run (palm tree past exit sign)

Midline: 40-30-20-10

strict hang knee raises

:30 prone plank

Cooldown:500 m row at 60%