9.12.16 Workout of the Day

Happy Belated Birthday Lauren. Look'n good.. Keep up the great work!

CrossFit

General WU: Coaches Choice

Specific WU:200 m run + 3-5 reps/movement

WOD 1: Hero WOD "Tumilson"

8 RFT Run 200 meters (exit sign) 11 Dumbell or KB Deadlift burpees (60/35)

**If you participated in yesterday's wod and would like to sub out

the burpee for any gymnastic movement (i.e.. air squat, pushup, sit-ups, etc), please do.**

Midline: Coaches Choice

CrossFit

General WU: Coaches Choice

Specific WU: spend 5 minutes complete 10 pull-ups

of choice +300 m jog (exit sign)

Hero WOD "Bradley"

10 rounds for time of: Sprint 100 meters (cf843 sign) 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds

Midline: Coaches Choice