3.15.17 Workout of the Day

Beth's Class.. helping promote fitness in our schools. Great Job Ladies!

--ALL AM CLASSES AND (1230 PM) WILL BE IN CROSSFIT DUE TO WEATHER. HEAT WILL BE ON, PLEASE BE ON TIME--

CrossFit

1. Conditioning EMOMx20: Min 1 - 15 Sumo Deadlift High Pulls (75/55) Min 2 - 15 burpees Min 3 - 15/12 cal row Min 4 - 15 GHD/abmat situps

2. Clean & Jerk 60%/2 65%/2 70%/2 75%/2 (80%/2)2

ICT

WOD 1: Set 1 (including midline)

EMOM x20: Min 1 - 15 KB Sumo Deadlift High Pulls (70/53) Min 2 - 15 burpees Min 3 - 15/12 cal row Min 4 - 15 abmat situps

Midline: plank series (:45/:15)

WOD 2: Repeat WOD 1, but 12 minute EMOM, not 20 min

(including Midline)