8.3.16 Workout of the Day

Last week of Kids class this week. This Wednesday and Friday 930-1030 am.

Your support throughout the summer has been much appreciated!

Schedule

CrossFit

5:30- Martin

8:15- Mark

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- Mark

5:00- Trey

6:00- Trey

7:00- Trey

CrossFit

General WU: Coaches Choice

Specific WU: 20 airsquats+10 KB rows+

10 barbell BS+

3x5 ascending to BS weight

Strength: 3x of: Min 1: Back Squat x 6-8 reps @ 70 % Rest 1 minute Min 2: 15-18 KB/DB rows(each arm)

WOD 1: 4RFT of: 60 Double-Unders 30 Wall Ball Shots (20/14 lbs) 15 Pull-Ups

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: Complete each station for 2 minutes at 60%.

WOD 1: Every 3 minutes for 36 minutes

on a running clock complete:

Station 1: 30/25 cal row

Station 2:100 DUBS/200 singles

Station 3: 40 strict hanging knees raises

OR 40 straight leg abmat situps

*The goal is to complete the above reps with AT LEAST

at :30-:45 second break between station.

Please scale reps accordingly.

Midline/cooldown: stretch calf muscle and belly