11.19.16 Workout of the Day
- ryan Baggott
- Nov 19, 2016
- 1 min read
Happy Birthday Rob Shrieve! Just a class act dude. Keep killing it baby!
CrossFit 715 and 830 AM
General WU: Coaches Choice
Specific WU: In 6 minutes complete:
400 m run together +10 reps/movement
WOD 1: In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings (53/35) 300 Squats 600 Meter Run*(Stop Sign) 300 Squats 200 Kettlebell Swings 100 Burpees
Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns
Goal=sub 30 minutes
Midline: Coaches Choice
ICT 9 AM
General WU: Coaches Choice
Specific WU: In 6 minutes complete:
300 m run(exit sign)
+300 meter row+
2 minute jump rope practice
WOD 1: For Time
2 mile run (big square 4x)
1500 m row
100 DUBS/300 singles
midline: Coaches Choice
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