12.28.16 Workout of the Day

Happy Birthday Eric. Today's your day to get that damn Muscle up!

CrossFit

General WU: Coaches Choice

Specific WU: Coaches Choice

WOD 1: In 20 minutes complete:

Four sets of: Romanian Deadlift x 6-8 reps @ 4011 Rest 60 seconds L-Sit x 60 seconds (if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible) Rest 60 seconds

15 GHD reverse hyperextensions

WOD 1: 5 RFT 15 Russian Kettlebell Swings 10 Box Jumps or Step-Ups

Rest 60 seconds

Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

Goal here are sub 1 minute rounds

ICT

General WU: Coaches Choice

Specific WU: In 5 minutes complete 15 cal row+ 25 m farmers carry+ 15 bumper G2OH

In teams of 3 for 30 minutes, complete for max calories in "conga line" format of:

Station 1: calorie row

Station 2: bumper G2OH (45/25)

Station 3: 50 m farmers carry

-athletes start at different stations and transition once farmers carry is complete-

Midline: 4 minutes coaches choice