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1.17.17 Workout of the Day
- ryan Baggott
- Jan 17, 2017
- 1 min read
Happy Birthday Amber!
To the most caring, positive, and thoughtful person I know, From your 843 staff and members, thank you for your continuous effort and dedication to making all us better.
May this year bless you with much happiness. We love you and Happy Birthday!
CrossFit
1. Conditioning 5 Rounds, for max reps: 1:00 Row for Calories 1:00 Power Cleans (135/95) 1:00 Burpees over Bar 1:00 Rest
2. Skill Conditioning EMOMx10: Odd: 10 TTB + 10 OHS (95/65#) Even: Rest
ICT
WOD 1:
In teams of 2 complete 25 min AMRAP of:
1.5 mile run together
INTO
remaining time AMRAP if:
20 KBS (53/35)
20 KB G squat
Partition reps how you like, one works, one rests
9 min Midline EMOM:(:40/:20)
min 1: HSHOLD
min 2: Hollow Hold
min 3: hang knee raises
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