1.23.17 Workout of the Day

Happy Birthday Sam! Keep up the great work bro!

CrossFit

Strength: Front Squat 60%/3 70%/3 75%/3 80%/3 (85%/3)4

Conditioning "The Seven" 7 Rounds: 7 Handstand Push-ups 7 Thrusters (135/95#) 7 T2B 7 Deadlifts 7 (245/175#) 7 Burpees 7 Kettlebell swings (2/1.5 Pood) 7 Pull-ups

ICT

WOD 1: 2x of:

12 minute EMOM (35/:25)

min 1: Cal row

Min 2: incline pushups.. to a box

MIn 3: weighted strict abmat situps (25/15)

-No measure today. Consistent rounds-

After 12 minutes, complete 400 meter run and repeat EMOM again

WOD 2: In teams of 2, 5 minute AMARP max KBS (53/35)

-switch after every 15 reps-

MIdline: 4 minutes coaches choice