12.5.16 Workout of the Day

Luis and Cruz, Mexico City

CrossFit

General WU; Coaches Choice

Specific WU: Coaches Choice

WOD 1:18 minute EMOM (:40/:20) Station 1 – KB bent over row, 7-10 each arm Station 2 – Strict Handstand Push-Ups Station 3 – Alternating Pistols

WOD 2:10 min AMRAP 5 Chest to Bar Pull-Ups 10 Pushups 15 Wall Ball Shots (20/14 lbs)

Skill: 5 minutes DUB practice

Midline: Coaches CHoice

ICT

General WU; Coaches Choice

Gymnastic skill 15 minute EMOM (40/20)

min 1: ring rows

min 2: pushups

min 3: handstand hold

WOD 1: With a partner complete 12 min AMRAP of:

10 DL (155/105)

10 bar-over burpee

*one athlete completes entire couplet, while other rests*

Cooldown:600 m run

Midline: Coaches Choice