9.7.16 Workout of the Day

Palmetto Bluff Executive Chef and CrossFit badass, Nathan B.

Labor Day 730 AM

CrossFit

General WU: Coaches Choice

Strength: Pullups!! we ALL need work on these.

Every 2 minutes for 10 minute complete max unbroken strict pull-ups/rows/res. band

--pick a scaling option in which u can do 5 unbroken--

SCOre=Total combined pull-ups

WOD 1: 3 RFT 30 Kettlebell Swings (53/35) 20 Pull-Ups Run 400 Meters

-15 min Cap-

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: In 5 minutes complete 8 reps/movements at 70%

WOD 1:For 27 minutes complete:

minute 1: 8-12 cal row

minute 2: 8-12 KB Goblet Squat (53/35)

minute 3: Bumper ground to OH (45/24) +3 burpees onto bumper

Score= minimun rep per station combined.

Ex.. if you row 12 cals every time you complete station 1 and the last minute you

complete 7 cals your score for that stations is 7 reps

WOD 2: 5 minute max effort partner 50 m shuttle sprints

Midline: 3 min coaches choice