11.22.16 Workout of the Day

Happy belated Birthday Carola! Have a great year. Get it girl! 2013 Help Haiti WOD

Thanksgiving Week Schedule below:

Monday: Regular Schedule

Tuesday: Regular Schedule

Wednesday: Regular Schedule, No 7 pm ICT

Thursday: Combined 7:15 and 8:30 am classes (CrossFit building)

9:45 Annual Beer MIle

Black Friday: 830 ICT, 830 CrossFit, 930 ICT, 1230 ICT, 1230 CrossFit, 5 pm ICT, (CrossFit building), No 6 pm ICT

Saturday: Regular Schedule

CrossFit

General WU: Coaches Choice

Specific WU: 10 cal row+ 10 cal Assault bike+ 10 Good am 2x3 ascending DL to Strength

Strength: Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

WOD 1: 15 min AMRAP Ground to Overhead x 10 reps (135/95 lbs) 100 Meter Run Burpee Pull-Ups x 10 reps 100 Meter Run

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: In 8 minutes complete:

3 minute DUB practice

+3x3 ascending to DL weight

WOD 1: For time

50 DUBS

50 Abmat Situps

10 DL (155/105)

40 DUBS

40 Situps

10 DL (155/105)

30 DUBS

30 Situps

10 DL (155/105)

20 DUBS

20 Situps

10 DL (155/105)

10 DUBS

10 Situps

**Please pick a challenging BUT Unbroken weight here. Put yourself!**

Cooldown+Midline: 4 rounds of:

10/8 cal row or 100 m jog

:30 hollow