12.21.16 Workout of the Day

Christmas Party

Mrs. D, Gina, B.A., Kylee, Jenna, Becca, Jaime

CrossFit

General WU; Coaches Choice

Specific WU: In 8-10 minutes complete:

15 cal bike +10 barbell reps/movement+ 3x3 ascending to workout.

WOD 1: 5 RFT of: 15 Deadlifts (135/95 lbs) 12 Hang Power Cleans (135/95 lbs) 9 Front Squats (135/95 lbs) 6 Shoulder to Overhead (135/95 lbs)

Time cap- 22 minutes

Midline: 5 minutes Coaches Choice (:45/:15)

Cooldown: 5 minute conversation pace row/ bike

ICT

General WU: Coaches Choice

Specific WU: In 5 minutes complete

400 m run + 10 reps/movement at 70%

WOD 1: Every 5 minutes for 30 minutes complete (7 sets)

400 m run (palm tree) or 500 m row

INTO 30 Goblet squat (53/35)..hold KB however you like

SCORE=fastest + slowest split combined

Midline: 5 minutes Coaches Choice (:45/:15)