12.31.16 Workout of the Day

Glen

**Box Brief: CF-843 Holiday Hours**

Sunday – Jan 1st – New Years Day – CLOSED

Monday-Jan 2-:715, 830 and 1230 classes.

Tuesday Thru..: will will resume our regular schedule.

Ryan will be on hand today for both classes, shooting a video a for us. Let's end this year off right by having a great wod. Hope to see you all!

Former U.S. Navy SEAL and SEALFIT Coach Glen Doherty, 42, of Winchester, Massachusetts, assigned to a CIA detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

CrossFit 715 and 830 AM

General WU: Coaches Choice

Specific WU: 400 m run or row+

3x3 ascending to wod weight

Hero WOD :"Glen"

For time: 30 C&J (135/95) Run 1 mile 30 Strict pullups Run 1 mile 100 Burpees

*running is preferred but rowing is an option for today*

Midline: Coaches Choice

ICT 9AM

General WU: Coaches Choice

Specific WU: Same as above

Hero WOD :"Glen" Scaled

For time: 30 DL (135/95) Run 1 mile 30 strict pullups Run 1 mile 100 Burpees

*running is preferred but rowing is an option for today*

Midline: Coaches Choice