10.24.16 Workout of the Day

Amber Byrd.. 830 AM Breast Cancer Awareness

Athletes: Let's all start this week off right and get to class. No excuses.

CrossFit

General WU: Coaches Choice

Specific WU: 10 Strict Press+10 PP+10 PJ

Strength: Push Press

For 15 minutes work up to 3x5 across, focussing on barbell cycling

WOD 1:Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk

*All 5 movements = 1 rep of the complex

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Midline: Coaches Choice

ICT..Please wear your running shoes and bring your jump rope

General WU: Coaches Choice

Specific WU: 300 m run+300 m row+ 3 minutes of DUB practice

WOD 1: "Triple Double"

2k run

2k row

200 DUBS

-stagger stations-

Midline: 6 min Coaches Choice