11.2.16 Workout of the Day

Happy Belated 40th Birthday Beth! The happiest person you might ever meet and a true model Crossfitter for us all to emulate.

CrossFit

General WU: Coaches Choice

Specific WU: In 5 minutes complete:

400 m run+ 5-7 dip/progressions+ 5-7 lunges

WOD 1: Every 3 minutes, for 15 minutes (5 sets): 20 KB/DB walking Lunges (heavy) (each step is 1) 20/15 Ring Dips

WOD 1:In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings (53/35) 15 Wall Ball Shots (20/14 lb)

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 300 m run+5-7 reps/movement

WOD 1:

Tabata Cal Row

rest 1 minute

Tabata Goblet Squat to med ball (53/35)

rest 1 minute

Tabata Ground to Overhead (45/25)

rest 3-5 minutes

repeat cycle 1 more time

-stagger stations-

SCORE= Total combined reps

Cooldown: 300 m run

Midline: Coaches Choice