12.29.16 Workout of the Day

Sue, Jackie, Quina, 715 ICT

CrossFit

General WU: Coaches Choice

Specific WU: 5-10 minutes Coaches Choice

WOD 1: 18 min midline EMOM (:30/:30) min 1: DUBS. Only DUBS today! Any attempt counts! min 2: Hollow Hold min 3: HS HOLD

SCORE= max DUBS stagger stations

WOD 1: 3 RFT Run 400 Meters 15 Chest-to-Bar Pull-Ups/Pullups/ring rows/ NO bands

ICT

General WU: Coaches Choice

Specific WU: 10 cal row+ 100 m run+10 goblet squat

WOD 1: "Sprint Intervals” 6 Rounds of 5:00 on / 1:00 rest 30/20 Calorie Row

300 m sprint (palm tree) 20 Goblet squat (53/35)

-start whoever you like-

SCORE= fastest + slowest in set combined

Midline: Coaches Choice