11.4.16 Workout of the Day

830 AM ICT.. Big shout out to Fransisca and Mayra for accomplishing their first handstand! Oh Yeahhhhhhhh!!!!!!

Announcements:

1) Our Nutritional Challenge Seminar will be hosted tonight at 5:30 PM tonight and tomorrow, Saturday at 9AM, in the ICT building. Please try your best to be present for one of these times and for your packet pickup.

2) All ICT classes today will be held in the will be held in the CrossFit building today.

CrossFit

General WU: Coaches Choice

Specific WU: 10 barbell FS+3x3 ascending

Strength:Take18 minutes to build to a new 1-RM Front Squat

Rep scheme: 3.3.3,2,2,2,1,1,1,

WOD 1: In a leapfrog style format complete many rounds and reps as possible in 20 minutes of: 20 Thrusters (135/95 lbs) 20 Pull-Ups 20 Burpees Over the Barbell

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 300 m run +300 m row

WOD 1: For 18 minutes with a partner complete max cal row alternating after ever 12/10 cals

SCORE=total team cals

WOD 2 :In a leapfrog style format complete many rounds and reps as possible in 20 minutes of: 20 KB Thrusters (35/25) 20 Pull-Ups/ring rows 20 Burpees Over the Barbell

Midline: Coaches Choice