9.2.16 Workout of the Day

Sarah and Amber. 530 AM CrossFit

Schedule

CrossFit

5:30- Trey

8:15- Martin..

12:30- Martin.. In CrossFit..

5:00-6:00 Martin

ICT

5:45- Martin

7:15-Martin

8:30- Amber

9:30- Martin

12:30- Martin.. In CrossFit

5:00-Martin.. In CrossFit

6:00- Martin..In CrossFit

CrossFit.. IN ICT building

General WU: Coaches Choice

Specific WU: 10 barbell DL+HPC +PC+

3x3 ascending to WOD weight

WOD 1: In teams of 2 complete For time:

80 Ground to Overhead (95/65 lbs) 80 burpees-over bar

60 Ground to Overhead (95/65 lbs) 60 burpees-over bar 40 Ground to Overhead (95/65 lbs) 40 burpees-over bar 20 Ground to Overhead (95/65 lbs) 20 burpees-over bar

-One bar, one works one rests,-

-partition how you like-

Midline: Coaches Choice

ICT.. In CrossFit

General WU: Coaches Choice

Specific WU: take 5 minute and complete 10 reps/ movement

WOD 1:30 minute EMOM Interval Circuit (30/:30)

Station 1: Suicide sprints

station 2 : plank on rings

station 3 :HS hold

Station 4: Eye level KBS (53/35)

Station 5: cal row

Midline: Coaches Choice