2.10.17 Workout of the Day

Happy Birthday Spencer. Thank you for everything you have given to us coaches, members and CrossFit 843 over the years! From your 843 family- Love you amigo.

CrossFit

1. Snatch Heavy Single

Conditioning AMRAP 18: 30 Push Jerks (115/80#) 30 BJ (24/20") 30 Cal Row 30 T2B

-stagger stations-

ICT

Skill: Take 5 minutes to work on DUBS

WOD 1:12 minute EMOM (:40/:20)

min 1: cal row

min 2: Static prone plank on rings

min 3: DUBS/singles

min 4: hanging knee raises

WOD 2: 400 m run or row at 80%

WOD 3: Repeat WOD 1

WOD 4: Repeat WOD 2