10.26.16 Workout of the Day

The Seahawks; Jason, Christine, Amanda, Carl

CrossFit

General WU: Coaches Choice

Specific WU: Take 5 minutes to complete progressions for "SKILL".

Skill:Every 2 minutes, for 18 minutes:(;30/30) Min 1:Max MU/ 5 pullups+ 5 dips

Min 2: Handstand Shoulder taps/HS Hold

Min 3: Hanging L Sit

WOD 1: Against a two-minute running clock, complete as many reps as possible of: 3 Hang Cleans (135/95 lbs) 6 Shoulder to Overhead 9 Front Squats Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

SCORE: total combined burpees

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 10 barbell good+3x3 ascending to DL weight +10 reps/movement

WOD 1: 27 min EMOM

min 1: 10/8 cal row

min 2: 10/8 BJ Jumps-only

min 3: 5 DL(185/135).. pick an heavy but unbroken weight

Cooldown: light 600 m jog

Midline: Coaches Choice