10.1.16 Workout of the Day

Jessica Clemens...in between shifts

CrossFit 715 and 830 am

General WU: Coaches Choice

Specific WU: take 5 minutes to complete 5-7 reps/movement at 70%

WOD 1: In teams of two, with only one partner working at any time, complete 30 minute AMRAP 100 Double-Unders 80 Kettlebell Swings (53/35) 60 Wall Ball Shots (20/14) 40 Burpees 20 Toes to Bar

150 m run

Midline: Coaches Choice

ICT 9 AM

General WU: Coaches Choice

Specific WU: 300 m run, 300 m row+30 airsquats

WOD 1:In teams of 2 complete:

3000 m run (together)

300 air squats (switch after very 25)

3000 row (switch after every 250 m)

Midline: coaches choice