8.8.16 Workout of the Day

Congrats to Chris Giglio on finishing 7th in the Beach Bum Triathlon this Saturday in 1:03:03! Also to Ryan "Otter" Ott for not drowning out there.

Otter..those shorts just got to go bro!

Awesome job fellas, keep up the great work!

Schedule

CrossFit

5:30- Martin

8:15- Martin

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-Amber

7:15- Mark

8:30- Amber

9:30- Martin

12:30- Mark

5:00- Martin

6:00- Trey

7:00- Trey

CrossFit

General WU: Coaches Choice

Specific WU: 10 barbell DL, good mornings

BS 1 minute bottom squat hold+

3x3 BS ascending to BS weight

Strength: Four sets of: Min 1: Back Squat x 5 reps @ 75% Rest 1 minute Min 2:15-18 KB SDHP (70/53) Rest 1 minute

WOD 1:5 RFT 12 Push Press (95/65 lbs) 12 Kettlebell Swings (70/53)

(10 Min Cap)

Cooldown/Midline:

3 rounds of 150 m run

10 v-up +20 bicycle

ICT

General WU: Coaches Choice

Specific WU: 300 m run +10-15 reps/movement

WOD 1: Partner Up! In team of 2 complete max reps of below:

In 7 minutes complete 1000 m run together

into remaining time MAX air squats

rest 1 minute

In 7 minutes complete 800 m run together

into remaining time MAX KBS (53/35)

rest 1 minute

In 7 minutes complete 600 m run together

into remaining time MAX burpees onto 45 lb bumper

Midline: 4x20 reps partner leg throws