2.28.17 Workout of the Day

Happy belated Birthday Henry Willis! Looking forward to your return this week.

Our 17.1 Top 10 OPEN times

1. Natalie 14:22

2. Jared 14:26

3. Trey 14:43

4. Amber 14:52

5. Martin 15:06

6. Peter 15:09

7. Austin 15:20

8. Kylee 16:26

9. Greg 16:47

10.Bryanna 16:58

Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration today. Incorporating step-back lunges today, a stationary reverse lunge where one step is one repetition. These are completed with the bar in the front rack position.

CrossFit

1. Conditioning In teams of 2 complete: 3 Rounds of 50 Cal Row 45 Power Cleans (115/80) 40 Step-Back Lunges (115/80) (each step=1 rep) 35 Over-the-Bar Burpees

2. Rowing/ Running Conditioning 3 sets of: (4x300m, :20 rest) Rest 1:00 between sets

ICT

WOD 1: In teams of 2 complete 25 min AMRAP

alternating rounds of:

6 pullups/ring rows

8 Bumper Ground to OH (45/25)

10 airquats

100 m sprint

-each round is scored after an athletes completes the run-

Midline: 8 minute EMOM (:35/:25)

ODD: HS HOLD

EVEN: Hollow body