8.30.16 Workout of the Day

Chris Spealler

Jump Rope Challenge Day! In every CrossFit and ICT class today, you will be given 10 minutes and 10 minutes only to complete as many UNBROKEN dubs or singles of your choice. You may take as many attempts as possible to hit your best unbroken set.

Free t-shirt or tank of choice will be given to the athlete with the most unbroken single and dubs today. Be honest and have integrity. Good Luck and BRING YOUR ROPE!

Schedule

CrossFit

5:30- Martin

8:15- Amber

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45- Amber

7:15-Martin

8:30- Martin

9:30- Martin

12:30- Martin

5:00-Martin

6:00- Martin

7:00- Martin

CrossFit

General WU: Coaches Choice

Skill: Jump Rope challenge (10 minutes)

Strength:In 10 minutes complete: Min 0-5: 3-5 reps of weighted pull-ups/bent over row/negatives every minute Min 5-10: 10-15 pullups/ring rows every minute Rest 3 minutes

WOD 1: Partner WOD :

Complete as many rounds and reps as possible in 20 minutes of: 20 SDHP (95/65) 20 Box Jumps (24″/20″) Run 200 Meters

**one works, one rests, run together, partition how you like**

SCORE=total team rounds +reps

Cooldown: Stretch legs, ankles, and calfs

ICT

General WU: Coaches Choice

Skill: Jump Rope challenge (10 minutes)

WOD 1: Partner WOD

In 20 minutes complete:

Cash in of 1 mile run (or row) but ideally run please- together (2 big squares)

INTO

remaining time max alternating rounds of

10 BJ(24/20)

10 Bumper ground to Overhead(45/25)

SCORE=total teams rounds

Midline:30-20-10 abmat situps

:30 hollow after every round

Cooldwon: Stretch legs, ankles and calfs