8.27.16 Workout of the Day

Amanda Brown, first week back after moving back here from Michigan. Good Choice.

CrossFit 7:15 Martin, 8:30 Paul

General WU: Coaches Choice

Specific WU: 10 reps of: barbell good morning, FS, +3x3 ascending to WOD weight

WOD 1: For 10 minutes, "Death By" hang squat cleans (155/105)

pick a challenging weight but on you can realistically finish the 10 minutes with.

WOD 2: "Fortitude" 20 min EMOM Odd: 10-15 Cal Row Even: 10-15 Burpees

We borrowed and tweaked this EMOM from Ben Bergeron's archived Competitors Training.

*Half athletes start on row, others on burpees*

Midline:400 m run+40 GHD situps

ICT Martin 9:00

General WU:Coaches Choice

WOD 1:8 minute EMOM

minute 1:KB front rack walking stop outs (53/35)

Minute 2: rest

Minute 3: KB SDHP (53/35)

Minute 4: rest

WOD 2: 3 RFT of Run 400 meters (palm tree past exit sign) 30 KBS (53/35) 20 pullups

10 burpees

Midline: Coaches Choice