11.5.16 Workout of the Day

Fall League Week, 3 Luis and Maricruz "MERICA"

Announcements:

1) Our Nutritional Challenge Seminar will be hosted today at 9AM in the ICT building. Please try your best to be present and on time. It should last an hour.

2) Our 9 AM ICT class will be moved to the CrossFit building for a combined class starting at 830 AM.

CrossFit and ICT 715 and 830 AM

General WU:Coaches Choice

Specific WU: In 10 minutes complete:

300 m row+300 m run

=10 G squats+10 Single-Arm Push Press

WOD 1: Partners alternate whole rounds for time and complete five rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm (53/35) Goblet Squats x 10 reps Run 300 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)

Midline:Coaches Choice