11.12.16 Workout of the Day

Manny, Fall League Week 4 Military Appreciation Night

Both ICT and CrossFit in CrossFit building today.

CrossFit 715 and 830

General WU: Coaches Choice

Specific WU:300 m run+300 m row+5 reps/ movement

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 Dumbbell Ground to Overhead (50/35)

Station 3- 300 Meter Run w/Med Ball (20/14)

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

Midline: Coaches choice

ICT 9 AM

General WU: Coaches Choice

Specific WU: in 7 minutes complete:

400 m run+ 10 reps/movement

WOD 1: 3 Rounds for time of

25 Russian KBS

50 Airsquats to med ball

400 m run

10 minute midline EMOM: (:35/:25)

minute 1: HS hold/walk/progressions

Minute 2: Hollow Hold