12.12.16 Workout of the Day

Congratulations to 830 ICT regular Cathy Cavner for completing her year goal of running the entire 10K Buffalo Run for her birthday! What a great accomplishment Cathy. Happy belated Birthday!

CrossFit

General WU; Coaches Choice

Specific WU: Coaches Choice

Strength

A) Take 10 minutes to complete 4 sets of: Deadlift x 4-6 reps B)Take 10 minutes

4 sets of barbell Shoulder Press x 4-6 reps (establish today’s 5-RM) WOD 1: For time: Row 1000 Meters/Run 1200 meters 150 Double-Unders 30 Strict Handstand Push-Ups

ICT

General WU; Coaches Choice

Specific WU: 10 cal row+10 G2OH+100 m run

WOD 1: On a running clock,

:Every 6 minutes for 30 minutes (6 sets)

complete:

400 m run

30 Bumper Ground to Overhead (45/25)

20 /15 calories row

SCORE=fastest +slowest sets combined

-Stagger stations-

Midline: 5 minutes coaches choice