7.30.16 Workout of the Day

CrossFit 715 and 830 AM

General WU: Coaches Choice

Specific WU: Take 12 minutes complete:

10 barbell good mornings, DL, HPC, s2OH + work up to

5 unbroken reps/movement

From 2016 CrossFit Games Double "DT"

Option A. Individual "DT"10 RFT of (155/105) pound Deadlift, 12 reps (155/105) pound Hang power clean, 9 reps (155105) pound Push jerk, 6 reps

(22 min cap)

OR

Option B. Team "DT"

20 min AMRAP

(155/105) pound Deadlift, 12 reps (155/105) pound Hang power clean, 9 reps (155105) pound Push jerk, 6 reps

*2 people on a team, Partition reps how you like.*

*No 2 people are working at once*

*SCORE= max rounds in 20 minutes

WOD 2: In field: 5 minute sprint work

ICT 9AM

General WU: Coaches Choice

Specific WU: 300m Run + 5 minutes to work on pull-ups / pull-up progressions

WOD 1: In Teams of 2:

25 min AMRAP-

800m Run (together)

INTO Max alternating rounds of:

5 Pull-ups

5 Burpees

10 Air squats

SCORE= total rounds + reps

WOD 2: In field: 5 minute sprint work