1.30.17 Workout of the Day

Happy Birthday Mrs. D!

CrossFit

Strength: Front Squat 60%/3 70%/3 75%/3 80%/3 85%/2 (90%/1)3

Conditioning 21-15-9: Wallballs (20/14) C2B Pull-ups Thrusters (95/65#) Box Jumps (24/20") Kettlebell Swings (1.5/1 Pood)

ICT.. Please bring your jump rope today

WOD 1: In teams of 2 complete 6 minute AMRAP of KB Thrusters (53/35)

-switch after every 10 reps-

WOD 2: "Running Annie"

50-40-30-20-10

DUBS

Abmat situps

complete 300 m run after every round

Midline: Coaches Choice

Cooldown: 6 minute Partner row, switching after every 10 cals at 70%