7.22.17 Workout of the Day

Alljoy Donut Company owner, and an all round great guy - Bill Ellis down 60 pounds and goin' strong.

Keep brining sexy back Bill!

CrossFit

1. Barbell Conditioning EMOMx5 3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145)

2. Team of 2: Conditioning 400m Run 4 Rounds of "DT" (155/105) 400m Run 4 Rounds of "DT" (155/105) 400m Run 4 Rounds of "DT" (155/105) 400m Run

-run together, alternate rounds of DT

*1 rd of DT is 12 DL +9 HPC +6 S2OH*

ICT

1. Conditioning 400m Run 6 Rounds of "Cindy" 400m Run 6 Rounds of "Cindy" 400m Run 6 Rounds of "Cindy" 400m Run

-run together, alternate rounds of Cindy

*1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats*