11.28.16 Workout of the Day

Thanksgiving is over, but Monday just started. So come on in do a WOD or two today. Start this Monday off right!

CrossFit

General WU; Coaches Choice

Specific WU:In 5 minutes complete 5 barbell reps of:

good am+DL+HPC +FS +S2OH+full C&J

Strength:. Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk x 1.1 (rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

WOD 1:For time: Row 1000 Meters cal or bike 30 Ground to Overhead (135/95 lbs) Run 800 Meters

Midline: 3x of

30 sec mountain climbers

30 sec supermans

ICT (all am classes and 1230 pm in CrossFit)

General WU; Coaches Choice

Skill: 8 minute EMOM (:40/:20)

ODD: Pushups

EVEN: Hollow hold

WOD 1: Complete in any order as fast as possible

1 mile run

100 abmat situps

75 KB SDHP (53/35(

50 sing KB front rack step ups

25 cal row

Midline: 3x of

30 sec mountain climbers

30 sec supermans

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