8.4.17 Workout of the Day

Happy 50th Birthday to the one and only, Bryan Law!

CrossFit

1. Conditioning For Time: "Diane" 21-15-9 Deadlifts (225/155) Handstand Push-ups

2. Clean & Jerk 60%/3+1 65%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/1)3

ICT

Conditioning

30 minute EMOM (:30/:30)

min 1 100 m sprint

min 2 cal row

min 3 prone plank on rings

min 4 KB SDHP (53/35)

min 5 wall walk

min 6 hanging knee raises

Cooldwon:400 m jog

Midline: Coaches Choice