8.25.16 Workout of the Day

We just couldn't resist to to post this. The best compilation of the one and only Jon North's best yell and rants. Hope this get to you to PR today! View discretion is highly advised.

Schedule

CrossFit

5:30- Martin

8:15- Martin

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45- Meg

7:15-Brandon

8:30- Amber

9:30- Martin

12:30- Brandon

5:00-Brandon

6:00- Brandon

7:00- Brandon

CrossFit.. Lace up your lifters, tighten that belt, and put on those knee sleeves, cause we squat's today yo. We will be taking pictures of your heaviest attempt so come

in ready to PR!

General WU: Coaches Choice

Specific WU: 10 barbell reps of good mornings, bs +:30 bottom portion hold BS

Strength:

Option A:Take 20 minutes to work up to a 1 RM Back Squat.

OR

Option B: Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat and then…

Three sets of: Back Squat x 3 reps @ 85-90% of your 1-RM Single-Arm Dumbbell Row x 10-12 reps Rest as needed between sets

WOD 1: At the 25 min mark: For time: Row or run 1000 Meters followed immediately by . . . Three rounds of: 30 Double-Unders 20 Kettlebell Swings (53/35) 10 Strict Handstand Push-Ups

Time cap = 15 minutes

Midline: foam roll/stretch posterior chain

ICT

General WU:Coaches Choice

Specific WU: 10 barbell good mornings + 3x3 ascending in WOD weight

WOD 1:

Option 1: 20 minute partner AMRAP

20 Deadlifts (155/105).. switch after every 10 reps

300 m run (exit sign).. run together

OR

Option 2: 20 minute AMRAP

10 Deadlifts (155/105)

300 m run (exit sign).. run together

rest 30 seconds after every round if go solo

**Please pick an unbroken weight where your form will not be compromised with this volume**

Midline: 3x of 10 barbell good mornings

20 reverse crunches