12.20.16 Workout of the Day

Christmas Party

Congrats to Liv on your engagement!

CrossFit

General WU: Coaches Choice

Specific WU: Complete 150 m run/row +:30 sec/movement at 60 %

WOD 1: 5 sets for max total reps (:45 work/:45 rest)

Min 1: 150m run (exit sign)/ row if raining

Min 2: Ring Push-Ups/ pushups

Min 3: Hollow hold.. no measure

Min 4: burpees

-Stagger stations, no more than 7 people/station-

SCORE=total combined reps

Midline: Coaches Choice

ICT (715 830, 930 and 1230 in CrossFit)

General WU: Coaches Choice

Specific WU: In 3-5 minutes complete 10 reps/movement

WOD 1: "Double Tabata Tuesday"

2x of :

Tabata 1: Cal row

1 min rest

Tabata 2: Bumper G2OH(45/25)

1 min rest

Tabata 3: BJ (24/20)

1 min rest

--After the first set of tabatas, rest 3 minute and than complete the cycle again.

Goal here with 2nd set is match or better your first set--

SCORE= lowest rep/tabata combined

please stagger stations

Midline: Coaches Choice