12.22.16 Workout of the Day

Christmas Party

Dallas, Katherine, Keene, Alison, Amy, Gerald, Renae, Jeff

CrossFit

General WU: Coaches Choice

Specific WU: Take 4-5 minutes to complete 10-12 reps/ movement+200 m run

WOD 1: 5x for max reps of: 1 min alternating of Pistols/Single-Leg Squats 1 min rest 1 min of KBS(53/35) 1 min rest 1 min of DUBS 1 min rest

SCORE=total combined reps

Midline: Tabata Coaches Choice

Skill: Use remaining time to stretch, work on skill of choice

ICT

General WU; Coaches Choice

Specific WU: 10 cal row+10 barbell good morning+3x3 ascending to wod weight

WOD 1: 25 min AMRAP of

In teams of 2 complete 25 min AMRAP, alternating rounds of

100 m run (CF 843)or row

10 DL (135/95)

SCORING: Partner A completes entire couplet, while Partner B rests.

Each time an athlete completes the couplet, the round is scored.

One barbell/team

Midline: Tabata Coaches Choice