12.27.16 Workout of the Day

Happy Birthday Jackie Jesus! Now that's a cool ass name!

CrossFit

General WU:Coaches Choice

Specific WU: 10 barbell good morning+ 3x3 ascending to wod weight+10 reps/movement

WOD 1:"The Chief” Max rounds in three minutes of: 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats

Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set – it’ll make tracking your results much easier.

Strength:Take 15 minutes to build to a heavy-ish Power Clean

Midline: 2x 15 GHD back extension

:45 hollow hold

ICT

General WU:Coaches Choice

Specific WU: 15 cal row+ 15 reps/movement

WOD 1: Max rounds in three minutes of: 3 KBS (53/35) 6 KB SDHP 9 Air Squats

Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set – it’ll make tracking your results much easier.

Midline WOD 15 min EMOM: (:30/:30)

Min 1: Cal row

Min 2: plank on ring/prone plank

Min 3: HS Hold

-stagger stations-

Cooldown: 400 m run