1.16.17 Workout of the Day

Austin, Ashtin, Christmas Abbott, Wodapalooza, Miami

CrossFit

Strength:Back Squat 80%/5 85%/1 80%/5 88%/1 80%/5 91%/1

Conditioning:For time 30-20-10: Pull-ups Cals on row or 300m-200m-100m run Directly INTO 30-20-10: Shoulder to Overhead (95/65) BJ (24/20)

ICT

WOD 1: In teams of 2, climb ladder as high as possible "I go, you go"

In 8 minutes of KB SDHP (53/35) 1-2-3-4, etc

Athlete 1 completes 1 rep , Athlete 2 rests

Athlete 2 completes 1 rep , Athlete 1 rests

Athlete 1 completes 2 rep , Athlete 2 rests

Athlete 2 completes 2 rep , Athlete 1 rests

etc..

SCORE= total team rounds +reps

WOD 2: 24 minute EMOM

min 1: 15 burpees over pvc pipe

min 2: 15 straight leg no arm abmat situps

min 3: 150 m sprint

SCORE= lowest burpee/ round (like a Tabata scoring)

-Goal is to get all 15 burpees every burpee round-