9.17.16 Workout of the Day

Josh Sandborn.. just doing old school arithmetic. 5 pm ICT

CrossFit 715 and 830 am

General WU: Coaches Choice

Specific WU: take 5 minutes to complete light jog+5-7 reps/movement

WOD 1: On a running clock, In teams of four, complete five sets for max reps of: 60 seconds 150 m run 60 seconds KB/DB Hang power snatch (53/35) 60 seconds of Thruster (75/55) Rest 60 seconds

Teams one set of DB's/ KB's and one barbell. Team members rotate through the three work stations at 60 second intervals.

Midline: Coaches Choice

ICT 900 am

General WU: Coaches Choice

Specific WU: Take 5 minutes to complete light jog+5-7 reps/movement

WOD 1: On a running clock, In teams of four, complete five sets for max reps/calories of: 60 seconds of Rowing (for calories) 60 seconds of straight leg situps 60 seconds of bumper ground to Overhead (45/25) Rest 60 seconds

Teams get one abmat and one bumper. Team members rotate through the three work stations at 60 second intervals.

Midline: Coaches Choice