9.8.16 Workout of the Day

Sal, 9 AM Labor Day

CrossFit

General WU: Coaches Choice

Specific WU: take 3-5 minutes to find weight of choice for lunges

WOD 1: Every two minutes, for 6 minutes (3 sets): 20 steps of front rack KB or loaded barbell or your choice

*You pick the weight but load should be moderate but challenging*

*Every time you break, you need to complete 10 more steps*

WOD 2: A)5 min AMRAP of: 20 Double-Unders 10 Air Squats

Rest 1 minute

B)5 min AMRAP of:

5 burpees 10 Box Jumps (24″/20″)

Rest 1 minute

C)5 min AMRAP of:

5 Toes to Bar 10 Push-Ups

SCORE=total combined rounds +reps

Midline: 4 minute AMRAP of

:30 superman

10 reverse crunc

10 no arm

ICT

General WU: Coaches Choice

Specific WU: In 8-10 minute complete:

3x3 ascending to DL weight +10 reps/movement

WOD 1: 25 minute team AMRAP of:

30 DL (155/105)

30 BJ (24/20)

30 KBS (53/35)

300 m run

*Run together, one bar, one box, one works one rest*

Midline: Coaches Choice