10.3.17 Workout of the Day

@Kydud1111 530 AM ICT. Great Job all ICT'ers today who got gymnasty today!

CrossFit

1. Handstand Push-up Test Max Strict Handstand Push-ups

2. Conditioning 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80)

3. Midline For Quality: 21-18-15-12-9 Weighted Abmat Sit-Ups (25/15) :30 sec Hollow hold

ICT

1. Conditioning

8 sets of

3 min AMRAP

3 lateral burpees over PVC

5 KBS (53/35)

7 Air Squats

rest 1:30 between sets

SCORE=total COMPLETED rounds only combined

2. Midline: Tabata

3: Cooldown:600 m jog