10.28.16 Workout of the Day

Fall League Week 2 "Black-Out" Jason, Christine, Carl, Amanda

CrossFit

General WU: Coaches Choice

Specific WU: 1 round of WOD at 60 percent

WOD 1: In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-Ups 10 Goblet Squats 15 Kettlebell Swings 200 Meter Run

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: In 5 minutes complete 10 reps/movement

WOD 1: In teams of 2 accumulate as many cals as possible in 15 minutes

-rest 5 minutes-

WOD 2: 15 Min EMOM (;30/:30)

min 1: KB SDHP (53/35)

min 2: HS hold

min 3: Slam Ball (20/15)

--stagger stations--

Midline: Caoches Choice