9.13.16 Workout of the Day

Happy Birthday Adam O. 645 pm CrossFit

CrossFit.. Please be on time.. We have a lot of work to complete.

General WU: Coaches Choice

Specific WU: 10 barbell Good morning +10 barbell BS +:30 bottom hold

Strength:Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

WOD 1: 3x For max reps: 90 seconds of Strict Pull-Ups Rest 90 seconds 90 seconds of Strict Handstand Push-Ups Rest 90 seconds

WOD 2:

Against an 8-minute running clock, for max reps: un 1000 Meters Wall Ball Shots (20/14 lbs)

-Goal is over 60 Wall balls-

Midline: none

ICT

General WU: Coaches Choice

Specific WU:10 cal row +10 Kbs

WOD 1: In teams of 3, for 27 minutes, accumulate as many calories

and KBS as possible. (:40/:20)

Min 1: Max Cal row

Min 2: Max KBS (53/35)

Min 3: rest

Structure:

-Each team will have one KB and one rower. Each member will start

at a different station (yes, one athlete will start on the rest station)

and rotate in order after the :40 of work for the 27 minutes.

-2 people will always be working and one person will be always resting.

-Keep track of your own total KBS and add that total to your teams total at the end of the WOD.

SCORE=total team KBS +total Team cals rowed

Midline: 5 min complex of

10 straight leg situps

10 supemans

Cooldown: 300 m run