8.11.16 Workout of the day

Congrats to Samara on graduating Nursing School.

Congrats girl! Keep up the great work.

Quote of the Day: Only when it gets difficult does it start to count.

Schedule

CrossFit

5:30- Erik, Martin

8:15- Martin

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-Meg

7:15-Mark

8:30- Amber

9:30- Martin

12:30- Brandon

5:00-Amber

6:00- Brandon

7:00- Brandon

CrossFit

General WU: Coaches Choice

Specific WU: 5 minutes to work on progressions for

Strength and WOD

Strength: 5 minute EMOM :

:40 max Explosive pushups/deficit pushups/:20 rest WOD 1: 4RFT of 10 Ring Dips/matador/box 20 Toes to Bar/40 hanging knee raises 30 Double-Unders/90 singles

Cooldown: 600 m at 70%

*Use remaining time to work on skill of choice*

Midline: None

ICT

General WU: Coaches Choice

Specific WU: 150 m run+10 perfect reps/movement

WOD 1: Running "Cindy"

2O minute AMRAP of

5 Pullups

10 Pushups

15 airsquats

After every 3 rounds complete 150 sprint (CF 843 Sign)

**Form, Form Form!**

Midline/skill:5 rounds NOT for time

5 v-ups

10 hollow rocks

20 second HS HOLD