10.25.16 Workout of the Day

Saturday 830 AM Breast cancer Awareness WOD

CrossFit

General WU: Coaches Choice

Specific WU: 15 barbell good mornings+3x3 ascending to wod weight

Strength:Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

WOD 1: n teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlifts* 5 Chest-to-Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple from part A.

Midline: 3 sets of

30 hanging knee raises

30 sec hollow hold

ICT

General WU: Coaches Choice

WOD 1: Every minute on the Minute for 10 minutes complete 8-10 burpees

SCORE=total burpees completed

WOD 2: For 20 minutes complete alternating rounds of:

10 KBS (53/35)

150 m sprint

Midline: Coaches Choice