9.14.16 Workout of the Day

To anyone looking for some motivation, look to Juana Nepaulsingh. This girl has lost over 80 pounds in just one year. That's right, ONE YEAR! Juana has gained total control of her life, through running, CrossFit, and by eating right. They say, "A picture is worth 1000 words," so If any of you reading this and are stuck in a rut of procrastination and excuses, look to this for some inspiration. Everyone has a story, and her story is truly one worthy of recognition and praise. -From your CrossFit 843 Community... so proud of you!

CrossFit

General WU: Coaches Choice

Specific WU: Take 8-10 minutes

Strength: Every 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts @ 75-80% 10 Tall Box Jumps (36/30) (jump up, step down with support)

WOD 1: 10 Min AMRAP of: 10 Power Cleans (155/105 lbs) 10 Burpees Over the Barbell 10 Chest to Bar Pull-Ups

-Goal is 3+rounds-

Midline: Tabata Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: Take 5 minutes to complete 10 reps of every movement

focussing on absolute full range of motion.

WOD 1: 8 min AMRAP of

10 cal row

10 no arm straight leg ab situps

-rest 3 minutes-

8 min AMRAP

10 KB SDHP(53/35)

10 KB step up in front rack (24/20)

-rest 3 minutes-

8 min AMRAP

10 KB G squats

10 HRPU (NOOOO snaking)

-Stagger stations please-

_Every athlete will use take one KB and you that same bell for every station

Midline: Tabata Coaches Choice