12.23.16 Workout of the Day

Christmas Party

Calvo, Jason, Casey, Amber, Lauren, Enaldo, Jeff, Joe, Martin

-Tomorrow, Christmas Eve, we will have 2 classes, 715 and 830 CrossFit and ICT.-

CrossFit and ICT -All classes today will be in the CrossFit building.

General WU: Coaches Choice

Specific WU: In 5-7 minutes complete:

15 cal row+15 cal bike+150 m run

WOD 1: Crossfit Mainsite WOD 11-01-16

For time: Run OR row 400 meters (state of mind) Rest 1 minute Run OR row 800 meters (big square) Rest 2 minutes Run OR row 1,200 meters (big square +state of mind) Rest 3 minutes Run OR row 1,600 meters (big square 2x)

-You may choose to run or row, however, you may not run or row the entire WOD.

Midline: CrossFit: 50 GHD situps for time, ICT:100 abmat situps for time

Optional Strength: 5x2 ascending Strict Shoulder Press