9.20.16 Workout of the Day

Happy Birthday to our Head Coach and longest CrossFit 843 employee, Coach Paul. Can't thank you enough for all that you have done throughout the years and for making our members better every day! Happy Birthday Bro!

CrossFit

General WU: Coaches Choice

Specific WU: 10 Barbell strict press+10 barbell push press

Strength:.Every 2:30 minutes, for 15 minutes (6 sets), of Push Press: *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep

The Goal is to build to today’s 1-RM Push Press.

WOD 1: 3 RFT of: 10 Strict Handstand Push-Ups 20 Pull-Ups 300 Meter run or row... (You can not run or row all 3 times)

-10 minute cap-

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: In 5-7 min complete:

300 m run or row+15 reps/movement

WOD 1: Cash in :600 m run or row (State of mind)

INTO

3 rounds of

75 Airsquats to med ball

50 abmat situps

25 KBS (53/35)

Cash out: 600 m run or row (State of mind)

** We want absolute full range of motion to the absolute best of your ability with these 3 movements**

Midline: Coaches Choice