12.6.16 Workout of the Day

Emily 930 ICT

CrossFit

General WU; Coaches Choice

Specific WU: 10 strict press+10 PP+3x3 ascending to strength

Strength:Every 3 minutes, for 15 minutes (5 sets) of: Push Press x 2-3 reps

WOD 1: In teams of two, alternate sets to complete four each of: 10 Ground to Overhead 10 Box Jump Overs 400 Meter Run

SCRORE=total team rounds

*Choose weight that is challenging for partners to move without rest through the ten reps.*

Midline: Coaches Choice

ICT

General WU; Coaches Choice

Specific WU: 300 m run+5 reps/movement

WOD 1: In teams of 2 complete: 35 minute AMARP alternating rounds of

300 m run

15 KBS (53/35)

Partner A completes couplet, while partner B rests

SCORE=total team rounds

Midline: Coaches Choice