5.9.17 Workout of the Day

Happy Birthday ladies! Gina and Sarah.

CrossFit

1. Conditioning AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups

2. Gymnastics Conditioning EMOMx10: Odd: 3-6 Strict HSPU..progressions Even: 1-2 Strict Muscle-ups (or as strict as possible)

ICT

WOD 1:

25 min partner leapfrog AMRAP

10 KBS (53/35)

10 BJ (24/20)

10 KB SDHP (53/35)

Midline: Double Tabata