4.13.17 Workout of the Day
- ryan Baggott
- Apr 13, 2017
- 1 min read
TBT St Patrick's Day at Katie's... A classy group at the the classiest bar in Bluffton.
CrossFit
Conditioning
Benchmark"DT" 5RFT: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)
Cooldown: 600 m run + 10 minutes gymnastic skill work:
MU. HSPU, T2B, C2B, DUBS.. work on one of these movements!
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
ICT
WOD 1:
15 minute EMOM (40/20)
min 1: DB Snatches (50/35)
min 2: Incline pushup to box
min 3:HS HOLD
min 4:Strict Hang knee raises
min 5: air squats
cooldown: 300 m run
WOD 2: repeat WOD 1 in reverse order +cooldown
Midline: 5 minutes coaches Choice
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