11.8.16 Workout of the Day

From the Big Apple to Nairobi, 843 is being well represented. Carol, Jackie and Dr. Price, thank you and enjoy your trip.

Election Day.. SO VOTE!.. and get your a$$ to the gym!

CrossFit

General WU: Coaches Choice

Specific WU: Coaches Choice

WOD 1: 18 minute EMOM Minute 1: Muscle-Ups x Max Reps in 40 seconds/pullups/ MU progressions Minute 2: Handstands/Walks/ Shoulder taps in 40 seconds (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minute 3: GHD situps/ no arm abmat situps in 40 seconds

WOD 1: Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar)

Run 400 Meters INTO

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Midline: none

ICT

General WU: Coaches Choice

Specific WU: 300 m run +300 m row

WOD 1: Every 5 minutes, for 30 minutes (6 sets), complete as many reps as possible in 3:30 seconds of: 300 m run or row into Max burpees

*try to alternate somewhat between the row and the run*

SCORE=total burpees

Midline: 5 minutes Coaches Choice