7.18.17 Workout of the Day

Happy Birthday to the one and only Timmons aka "Big Cat" Herring. No further description needed.

Box Brief: This week we will be combining the 1230 PM CrossFit and ICT classes, doing the CrossFit WOD.

CrossFit

1. Conditioning 20 minute Partner AMRAP: 400m Run 12 Deadlifts (225/155) 12 Bar Facing Burpees

*run together , athlete 1 completes 12&12 than athlete 2 completes 12&12 before running again* 2. Barbell Conditioning

EMOMx8 Minutes 1-4: 4 Snatches (135/95) Minutes 5-8: 4 Clean and Jerks (135/95)

ICT

Conditioning

Teams of 2

Five rounds for time of: Run 400 meters 40 Box jump, (24/20) 40 KB SDHP (53/35)

-Run together, partition reps how you like-

This is scaled version of Benchmark "Kelly" WOD

Midline: 5 minutes