12.19.16 Workout of the Day

Christmas Party

Mayra, Ofelia, Pamela, Neomi, Nina, Rosario

CrossFit

General WU: Coaches Choice

Specific WU: Coaches Choice Strength: Take 12-15 minutes to work on… Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique

WOD 1: 5 RFT 3 Power Snatches (heavy) 12 Pull-Ups

Note time and weight used.

Midline: Coaches Choice

Cooldown :400 m run/500 m row

ICT

General WU: Coaches Choice

Warmup EMOM: 9 min EMOM (;35/:25)

min 1: HS Hold

Min 2: Hollow Hold

WOD 1: 50-40-30-20-10

KBS ( 53,35)

KB SDHP

DUBS 3/1 singles

Midline: Coaches Choice

Cooldown: 8-10 run or row(weather permitting) of choice at 70%