1.13.17 Workout of the Day

1230 CrossFit

CrossFit

Strength:. Snatch 65%/4 70%/4 75%/4 (80%/3)2 (85%/1)3

1. Conditioning 10 Ring MU 150 DU 20 Squat Snatch (135/95#) 150 DU 10 Ring MU

ICT

Repeat both wods below 3 total times.

WOD 1: 10 minute EMOM (:35/:25)

station 1: 150 m SPRINT

station 2: slam ball (20/15)

station 3: DUBS

station 4:wall walk

station 5:hollow hold

*No measure today, just keep moving.*

WOD 2: 400 m run (palm tree) or Row

*Run the 200 m HARD, jog the remaining 200 m at 50%*