11.11.16 Workout of the Day

Happy Veterans Day! Thank you to all Veterans who have served our country in efforts to keep us safe and protect our freedom! Thank YOU!

Veterans Deals Today

At IHOP.. Veterans get free stack of red, white, and blue pancakes.

At Starbucks- Veterans receive free coffee.

At Golden Corral- Veterans and active duty-Free dinner and beverage.

At Longhorn- veterans receive free appetizer or dessert and 10% discount for whole table

At Outback, veterans receive free Blooming Onion and beverage.

At Olive Garden- veterans receive free meal and soup or unlimited salad.

BOTH Crossfit and ICT will be in CrossFit building all day

CrossFit

General WU: Coaches Choice

Specific WU: 3 minutes PVC work +5 barbell reps of :

Muscle Snatch +Hang Power Snatch+OHS +Full snatch

Strength: Take 15-20 minutes to build to today’s 1-RM Snatch

and at 25 minute mark:

WOD 1: For time:

400 m run

5 Shoulder to Overhead (185/125 lbs) 10 Power Cleans (185/125 lbs) 15 Burpees Over the Barbell 600 Meter Run 15 Burpees Over the Barbell 10 Power Cleans 5 Shoulder to Overhead

800 m run

Midline: 2 rounds of 1 min handstand hold

1 min GHD superman hold

1 min in and outs

ICT

General WU: Coaches Choice

Specific WU: 300 m run+300 m row

WOD 1:In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1- 10 Box Jumps 5 Pull-Ups

Station 2- 10 Burpees 5 Bumper Ground to Overhead

Station 3- 300 Meter Run w/Med Ball or 500 m row

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

Soo. While athlete is running, other athletes are AMRAPing thier couplet. When runner returns, you all rotate. You will count your own AMRAPS and add them all together for a combined team total.

Midline: 2 rounds of 1 min handstand hold

1 min superman hold

1 min in and outs