8.23.17 Workout of the Day

"Skip" Toomer

For the past month this member and local 4th generation Shrimp Boat Captain has been working endless hours in effort to get his boat back on the water after an unexpected engine fire last month. Thankful to say that with the help from our local Bluffton Community and just some pure hard damn work, Skip will be back on the water shrimping beginning of September. Good thing are coming your way. Go get 'em!

CrossFit

1. Back Squat (75%/5)3

2. Conditioning 4 x :20 seconds on, :10 seconds off GHD situps Hang Power Clean (115/75) GHD situps

Hang Power Clean (115/75)

-The weight on the barbell should be something that athletes could complete 20+ repetitions when fresh-

ICT

1.15 min Skill EMOM :(30/:30)

min 1: pullups

min 2: pushups

min 3: DUBS

2.Conditioning

0-6 minute mark

1000 m run into max Bumper G2OH (45/35)

6-10 minute mark

600 m run into max Bumper G2OH (45/25)

10-12 minute mark

200 m run into max Bumper G2OH (45/25)