4.19.17 Workout of the Day

Quote of the Day

CrossFit

Strength:

1. Back Squat 60%/4 65%/4 70%/4 75%/4 (80%/4)3

2. Conditioning Partner "DT" 5 Rounds alternating rounds each: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)

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

1. Team Conditioning 6 total RFT: 500m Row 400m Run

*Run together and, split row after every 250*

2. Stamina Conditioning EMOMx10: (:35/:25) Odd: DUBS Even: : Prone plank

*This is the exact WOD from yesterday's crossfit class. The goal is to complete this wod is sub 25 minutes with a 30 minute cap! It is truly a great partner workout. Our best time yesterday was 23:00 flat set by Nick and Nate from the 5:30 am class. come get it!*