7.27.16 Workout of the Day

Happy Birthday Kelly B! A true 843 O.G!

CrossFit

General WU: Coaches Choice

Specific WU: In 12 minutes complete:

15 Barbell good mornings, 15 DL+

3x5 ascending to DL weight+15 KBS

Strength: Every 3:00 minutes for 12 minutes (4 sets) 6-8 Unbroken Deadlifts at 70% o7 1 RM

(use a Clean grip if possible)

INTO 20 Unbroken Kettlebell Swings (70/53)

WOD 1: For time: 1000 m run (big square = exit sign) 25 Thrusters (95/65 lbs) 25 Toes to Bar 100 Double-Unders 25 Toes to Bar 25 Thrusters

Midline: None

ICT

General WU: Coaches Choice

Specific WU: take 5 find best progressions for Skill

Skill: 12 min EMOM (:30/:30)

ODD: DUBS/superfast singles

EVEN: HS Hold/walk/pushups/progressions

*8The goal for this EMOM is to get better!**

WOD 1:15 min AMRAP

12 Bumper Ground to OH (45/25)

10 pushups.. NO snaking!!!!

8 cal row

8*stagger stations if big class**

Midline: Coaches Choice/Foam roll/ stretch low back

Schedule w/Coaches

CrossFit

5:30- Martin

8:15- Mark

KIDS-AMBER

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-Amber

7:15- Mark

8:30- Martin

9:30- Martin

12:30- Brandon

5:00- Trey Martin (a)

6:00- Trey

7:00- Trey