9.30.16 Workout of the Day

2016 Fall League Draft is complete. Teams are set...21 Teams, one winner.

CrossFit

General WU: Coaches Choice

Specific WU: 10 barbell strict press +10 barbell push press Strength: In 20 minutes complete:Four sets of: Push Press x 4-6 reps Rest 90 seconds Dumbbell/KB Walking Lunge x 20 steps Rest 90 seconds

WOD 1: 5 RFT Run 400 Meters 6 Ground to Overhead (155/105 lbs) 12 Pull-Ups

-25 min cap-

Midline: Tabata Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: In 5-7 minutes complete 10 reps/movement

WOD 1: In teams of two, with only one partner working at any time, complete 30 minute AMRAP of: 100 Double-Unders 80 Kettlebell Swings 60 slam ball (20/15) 40 Bumper G2OH (45/25) 20 burpees to bumper

150 m run

Midline: Tabata Coaches Choice