11.26.16 Workout of the Day
- ryan Baggott
- Nov 26, 2016
- 1 min read
Happy Belated Birthday Casey Cameron!
CrossFit and ICT (In CrossFit) 715,830, 9am
CrossFit
General WU: Coaches Choice Specific WU: In 10 minutes complete 10 barbell good morning+
10 Barbell DL +10 WB+ 10 cal row +3x3 ascending to DL weight
WOD 1: In teams of 2 complete
cash in 2000 m row. switch after every 250 m
INTO
12 alternating rounds of
10 DL (225/165)
10 WB (20/14)
*each team will be given one ball and one bar*
Cooldown/Midline: 2x of
150 m run
15 GHD
15 cal assault bike
ICT
General WU: coaches choice
Specific WU: In 10 minutes complete 10 barbell good morning+
10 Barbell DL +10 WB+ 10 cal row +3x3 ascending to DL weight
WOD 1: In teams of 2 complete
cash in 2000 m row. switch after every 250 m
INTO
12 alternating rounds of
10 DL (185/135)
10 bar-over burpees
Cooldown/Midline: 2x of
150 m run
15 GHD/30 abmat situps
15 cal assault
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