11.17.16 Workout of the Day

2015 Throwback Thursday Christmas Party. Gina , Becca, Jenna, Jaime.

Details coming soon..

CrossFit

General WU: Coaches Choice

Specific WU: In 5 minutes complete

150 m run + remaining time set up for EMOM. WOD 1: 12 minute EMOM of (:40/:20) Minutes 1: strict pull-ups/ring rows.. NO kip! Minutes 2: GHD Hollow Hold. scale hollow Minutes 3: HS walk/hold/inversion of choice

-Stagger stations-

WOD 1: 4 RFT of 14 Power Snatch (75/55) 14 Toes to Bar/28 hanging knee raises 400 Meter Run

(20 minute cap)

Midline: Take 5-10 minutes to stretch

ICT

General WU: Coaches Choice

Specific WU: Take 7-10 minutes to complete

400 m run+10 good am +3x3 ascending to DL

WOD 1: In team of 2 complete 30 minute AMRAP of

400 m run (palm tree)

30 DL (135/95).. pick an unbroken weight

20 Bumper OH walking Steps outs (45/25) lf+rt=1 rep

*Run together and partition DL and lunges how you like*

*No 2 people are working at once after the run*

*one bar/team*

SCORE=Total team rounds +reps

Midline: Tabata coaches Choice