1.26.17 Workout of the Day

Throwback Thursday USMC Ball 1999

Happy Birthday "Coach" Herman Kramer.. thank you for your service amigo.

CrossFit

OPEN SKILL DAY.. Goal today is to build stamina and work on skills necessary for the OPEN that you know you need work on.

Conditioning: 20 minute EMOM

min 1: 12/10 cal bike

min 2: :30 Gymnastic pull of choice (MU/C2B/pullups/T2B)

min 3: 12/10 cal row

min 4: :30 Gymnastic Push of choice (HSPU/dips/DUBS)

-stagger stations-

2. Burner Conditioning 5RFT: 10 1-Arm DB Snatch (70/53#) 10 Box Jump-overs (24/20")

stagger stations, share boxes-

ICT "Goat Day"

Goal today is to build stamina and work on skills necessary that you know you need work on. Get better today!

Conditioning: 24 minute EMOM (:40/:20)

min 1: Kettlebell movement of choice (KBS/KB SDHP/G Squat)

min 2: gymnastic skill of choice (HSHOLD/ resistance band strict pull-ups, situps/ T2B/Dubs)

min 3: 12/10 cal row

min 4: : 100 m sprint

-stagger stations-

2. Midline Conditioning 3 rounds of

30 no arm abmat situps

:30 hollow hold

30 mountain climbers