Search

11.10.16 Workout of the Day

ryan Baggott
Nov 10, 2016
1 min read

Fall League participant, Mason, Week 3

Week 4 Heat Schedule: 6:30 Colts Broncos Giants Redskins 6:45 Lions Jags Ravens Seahawks 7:00 Vikings Cowboys Steelers Texans 7:15 Eagles Panthers Raiders 49ers 7:30 Browns Patriots Falcons Packers Jets

-Awards will be given out immediately after final heat.

-8 PM Mannequin Challenge

-830 PM Post WOD drinks at Calhouns

CrossFit

General WU: Coaches Choice

Specific WU: 15 barbell FS +:30 pause at bottom

Strength: Four sets of: Pause Front Squats x 6 reps @ 31X1 Rest 3 minutes

All four sets should be heavy, building

WOD 1: Against a 10-minute running clock, complete the following: Row or Run 1000 Meters immediately followed by… As many rounds and reps as possible of: 40 Double-Unders 30 Wall Ball Shots (20/14 lbs) 20 Ring Dips