12.30.16 Workout of the Day

Happy Birthday Casey!

CrossFit and ICT.. both in CrossFit

General WU: Coaches Choice

Specific WU: In 10 minutes complete

Coaches GHD Demo +

3x3 ascending to DL +

400 m row+ 15 reps GHD/ situps

WOD 1: In teams of 2 complete:

25 minute AMRAP

5 DL (275/185)(205/155)(135/95)

10 GHD situps CrossFIt/ 20 abmat situps ICT

200 m run(exit sign) odd/ 200 m row even

one works, one rests, partition reps how you like, one bar/team

-pick a heavy DL weight, but not compromise back position

Midline: Accumulate 4 minutes plank