11.16.16 Workout of the Day

Austin and Ashtin , putting their fitness to nature

CrossFit

General WU: Coaches Choice

Specific WU:10 cal row+10 cal assault bike+200 m run

3x3 ascending to FS weight

Strength:Every 3 minutes, for 15 minutes (5 sets): Pause Front Squats x 4-6 reps, ascending

WOD 1:3 sets of: Against a 3-minute running clock, complete… Alternate arounds starting with: run 400 m/row 500/Assault bike 600 meters INTO max reps dumbbell/KB ground to overhead(50/35).

-Rest 2 minutes between sets.-

SCORE=Total G2OH

Midline: Coaches Choice

CrossFit

General WU: Coaches Choice

Skill 6 minute EMOM(:40/:20)

min 1: HS Hold

Min 2: pushup.. No kipping, toes on ground!

WOD 1: In teams of 3 complete 25 minute relay of

Station 1: Cal row

Station 2: Bumper G20H (45/25)

Station 3: 75 m Double KB farmers carry (53/35) ...down and and back 2x

-Rotate stations when farmers carry is completed-

SCORE= Total team combined cal row +Bumper G2OH

Coodown/Midline: 300 m run INTO 3 minutes Coaches Choice