10.31.16 Workout of the Day

Happy Halloween from your 843 Family and from this "Stranger Danger".. Kids, stay away.

Free Snatch and C$J barbell seminar tonight with Paul and Sash 630 PM.

All Fall League participants and 843 members are encouraged to attend.

CrossFit

General WU: Coaches Choice

Specific WU: In 8 minutes complete: 8 barbell reps of:

Good mornings +HPC +PP+PC+work up to wod weight

Strength: Every 2 minutes, for 20 minutes (5 sets of each): Station 1:Power Clean x 1.1.1.1 (rest 10 seconds between singles) Station 2 – 12 GHB situps/15 weighted abmat situps

WOD 1: With a partner complete 6 rounds for time of: 10 Power Cleans (155/105 lbs) 10 Burpee Box Jumps (24″/20″)

-One completes one full round, one rests, so 3 rounds each-

-One bar, one box-

Cooldown: 400 m jog

ICT

General WU: Coaches Choice

Skill 10 EMOM (:30/:30)

Minute 1: Pullups

Minute 2: Pushups

Wod 1: 20 minute AMRAP

300 m run/ row -alternate if possible-

20 Mountain climbers (1.1.2.2.)

10 KBS (53/35)

Midline: Coaches Choice