2.18.17 Workout of the Day

Happy Birthday Salvador aka "Papi." Thanks for supporting our program and bringing in your whole pose' to your 830 am jam! Let's have a great year amigo!

CrossFit

1. Conditioning In team of 2 complete:

50 Cal Bike /1000 m run together 50 Cal Row 10 Rounds of C2B "Cindy" 40 Cal Bike /800 m run together 40 Cal Row 8 Rounds of C2B "Cindy" 30 Cal Bike /600 m run together 30 Cal Row 6 Rounds of C2B "Cindy" 20 Cal Bike /400 m run together 20 Cal Row 4 Rounds of C2B "Cindy" 10 Cal Bike /200 m run together 10 Cal Row 2 Round of C2B "Cindy" *C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats

-partion reps however you like with your team-

-the above reps are total reps to be completed as a team

-the "run' takes place of the row and bike combined-

ICT

1. Run Conditioning 3 sets of: 6x200m, :20 rest Rest 1:00 between sets

-25 minute cap-

2. Stamina EMOMx10 (:40/:20) ODD: KBS EVEN:HSHOLD