3.11.17 Workout of the Day

Happy Birthday Stephen Stull and congratulations on your promotion in leaving officer ranks in becoming Captain. Bigger congrats to this dude on losing over 70 lbs in 3 months, a complete lifestyle change. That's right, 70 damn pounds! Keep it up baby!

CrossFit

1. Conditioning "Zeus" 3RFT: 30 Wallballs (20/14#) 30 SDLHP (75/55#) 30 Box Jumps (20") 30 Push Press (75/55#) 30 Cal Row/ bike 30 Push-ups 10 Body Weight Back Squat

ICT

4 RFT 15 cal row 20 KBSDHP (70/53) 25 strict bumper abmat situps (45/25)

300 m run -Rest 1:00 between rounds-

SCORE=total rounds combined including rest