8.6.16 Workout of the Day

Tara Davis, 215 Lb DL 930 am ICT..

CrossFit 715 and 830 am

General WU: Coaches Choice

Specific WU: Take 8 minutes to complete:

10 reps of barbell DL, PC, FS S2OH+

3x3 ascending to wod weight.

WOD 1: Hero WOD"The Chief"

Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

WOD 2: Complete with a partner in relay style fashion

1600 m (8x200 m sprints)

I go, you go, 4 sprints each person

Midline: Coaches Choice

ICT 9 am

General WU: Coaches Choice

Specific WU: 300 m run +10 reps/movement

In teams of two, with only one partner working at a time, complete:

100 Burpees 100 Bumper Ground to Overhead (45/25) 100 Box Jump Overs

600 m run together (State of mind)

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Bumper extended overhead bumper Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows

Cooldown: In teams of 2, for 12 minutes alternate 10 calories on rower at 70%, Nomeasure