7.28.16 Workout of the Day

Happy Birthday to Amber Bryd.. What a good lookn CrossFit family!

TEAM THURSDAY!!!!

CrossFit

General WU: Coaches Choice

Specific WU: 150 m run

+5-7 explosive pushups

+5-7 Kb row each arm

Strength: 3x of: Min 1: Max Explosive pushups Min 2 :1 minute rest

Min 3: 15-20 KB rows (each arm) Min 4: 1 minute rest

WOD 1: Team WOD: 10 total rounds for time: 400 m run or 500 m row 20 Push-Ups 10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

-Each partner completes 5 rounds -

-Must be guy girl teams

Perform this with a partner, start with the run/row, and as soon as they have completed the run, the resting partner gets starts the run. This will allow some rest for the partner after completing their push-ups and pull-ups,

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 300 m jog +10 reps/movement

Partner WOD 1:, Run thru each station 2 time

Each station is a 5 minute AMRAP

Station 1: 300 M run into max cal row

Station 2: 300 M run into max KB thruster..weight of choice

Station 3: 300 M run into max Slam Ball..weight of choice

Run together and in remaining time left in the 5 minute

complete max reps of movement.

**Partition reps how you like, no more than 2 athletes can be working at once.

rest 1 minute after each station, stagger stations

SCORE=total combined reps

Midline: Coaches Choice