12.15.16 Workout of the Day

Ryan and Hannah Throwback Thursday 2015 Christmas party

CrossFit

General WU; Coaches Choice

Specific WU: Coaches Choice

Strength: Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 3 reps

Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.

WOD 1: For max reps/calories: 90 seconds of Assault Bike Rest 30 seconds 90 seconds of Burpees Rest 30 seconds 90 seconds of Push Press.from ground (115/75 lbs) Rest 30 seconds 90 seconds of Rowing

-stagger stations-

Midline: Coaches Choice

ICT

General WU; Coaches Choice

Specific WU: In 6-8 minutes complete

3 min DUB practice

100 m run

10 cal row

WOD 1: Every 5 minutes for 30 minutes complete: (6 sets)

40 DUBS/120 singles

300 m run

20/15 cal row

-stagger stations-

SCORE=fastest +slowest set