12.8.16 Workout of the Day

Tandi, Throwback Thursday 2015 Christmas Party. If you want to see her next Friday, come early. lol

CrossFit

General WU; Coaches Choice

Specific WU: Take 5 minutes to complete unloaded barbell complex of

2x of: 5 DL+ Hang Squat clean +FS+split jerk

Strength: Take 20 minutes to build to today’s 1-RM Clean & Jerk

WOD 1: In teams of 2, alternate rounds to complete as 9 min AMRAP of: 3 Power Cleans (185/125 lbs) 6 Tall Box Jumps (30/24) 9 Push-Ups

Midline= Group stretch

ICT

General WU; Coaches Choice

Specific WU: Take 5-7 minutes to complete: 150 m run+10 reps/movement

WOD 1: For time

1000 m row/run

100 KB Goblet squat (53/35)

800 m row/run

80 front rack KB lunges Each step= 1 rep

600 m row/run

60 KB thruster

400 m row/run

*This an individual WOD, but if you choose to partner up,

please partition your reps how you like, but please still

complete the run or rows in its entirety.

Midline: Group Stretch