9.10.16 Workout of the Day

Timmons.. the one and only

CrossFit 715 and 830 am

General WU: Coaches Choice

Specific WU: 300 m run+3x3 ascending to WOD weight

In teams of two, alternating each movement, complete ten rounds of: 10 barbell Hang “Clusters”.. pick weight of choice 10 Burpees Run 300 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

-time cap 30 minutes-

Midline: Coaches Choice

ICT 9 am

General WU: Coaches Choice

Specific WU:200 m run

Hero WOD "Tumilson"

8 rounds for time of: Run 200 meters 11 Barbell DL (115/75) burpee

Midline: Coaches Choice