9.29.16 Workout of the Day

Josh Simpson, TBT Fall League

Tonight is Draft Night. All athletes are expected to be present.

There will be no 7 PM ICT, 530 PM and 645 PM CrossFit classes starting tonight and for the next 4 Thursday nights. Gym will be closed at 530 PM for Draft setup and preparation. ICT gym will however be open.

Everyone please be on time for The Draft starting promptly at 7PM in CrossFit.

CrossFit

General WU: Coaches Choice

Specific WU: In 6-8 minutes complete 10 reps/ movement

WOD 1: 7 min AMRAP Run 150 Meters 10 Thrusters (95/65 lbs)

Rest 7 minutes

7 min AMRAP 40 Double-Unders 20/15 Hand-Release Push-Ups

Rest 7 minutes

7 min AMRAP 20 Box Jumps (24″/20″) 10/5 Ring Dips

Cooldown:600 m run

Midline: Coaches Choice

ICT.

General WU: Coaches Choice

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

WOD 1: Every 6 minutes, for 30 minutes (6 sets), perform the following: 300 Meter Row 300 Meter Run

20 Pullups/ ring rows

--Stagger Stations--

-No measure Today. Goal is finish sets as fast as possible, ideally focussing on negative split times-

Midline: Coaches Choice