9.27.16 Workout of the Day

Happy Birthday Jason.. No comment necessary.

CrossFit

General WU: Coaches Choice

Specific WU: Take 3-5 minutes complete 5-7 reps ring row+pullups

Gymnastic Strength: Four sets of: 1 minute deep ring rows Rest :30 1 minute Strict Pull-Up/ resistance band (any grip) Rest :30 1 minute Hollow Hold

Rest :30 *No kipping today... we want to get STRONGER here*

WOD 1: 5 RFT of Run 400 Meters 10 Toes to Bar 20 Push-Ups

-18 minute cap-

Midline: None

ICT

General WU: Coaches Choice

Specific WU: 15 barbell good morning+15 barbell DL+3x3 ascending to DL weight

WOD 1: 50-40-30-20-10

Deadlift (95/65)

Burpees

-18 minute cap-

*please share a barbell to save space and stagger*

Midline: In 10 minutes complete:

150 run or row at 60

:20 hanging knee raise hold (knee above hip crease)

--alternate every row run and row--