8.16.16 Workout of the Day

Congrats to Alaina and Beth for taking first place in Columbia's Famously Hot Showdown!

CrossFit

General WU: Coaches Choice

Skill: In 8 minutes complete:

10 Barbell reps of shoulder press+

pullup progressions +DUB practice

Strength: Shoulder Press

In 12 minutes complete:

6x2 building to a heavy double WOD 1: With a partner, complete 15 minute AMRAP

alternating rounds of: 10 Pull-Ups 15 Thrusters (95/65 lbs) 30 Double-Unders

**I go, you go**

Midline/grip: In 10 minutes accumulate

2 minutes of bar hang

2 minutes GHD supine hold

50 abmat situps

ICT

General WU: Coaches Choice

Specific WU::30/movement at 70%

WOD 1:

8 min AMRAP of cal row

rest 2 minutes

8 min AMRAP of box Jumps (24/20) **Only jumps count**

rest 2 minutes

8 min AMRAP of KBS (53,35)

All AMRAP's are :30 on/:30 off

Midline/Pullups Skill:

3x15 reps of rings rows followed by

:30 hollow hold after every set