9.22.16 Workout of the Day

TBT CrossFit 843 2012

CrossFit

General WU: Coaches Choice

Specific WU: Take 5 minutes to complete 150 m run+150 m row +10 pushups

WOD 1: Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500 Meter Row 400 Meter Run 50/40 Push-Ups.. No snaking, toes stay on the ground.

Use the remaining time left in the 10 minutes to rest or complete any skill of choice

SCORE total combined times

*These are all out sprints one the RUN and Row!**

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU:Complete :30 plank hold +10 reps/ movement+ 1x farmers Carry

WOD 1: For 12 minutes as a team of 4 in a conga style format complete AMREP:

Station 1: Max slam Ball (20/15)

Station 2: Prone Plank on rings

Station 3: Bumper G2OH (25/15)

Station 4: double KB famers carry (53/35).. down and back 2x

After 12 minutes are up, complete 300 m run together, clock will than reset when

all get back and you will complete this AMREP again for 12 more minutes.

*Athletes will rotate after Farmers carry athlete is completed*

SCORE= total team slam ball+ G2OH combined

Midline: Coaches Choice