11.1.17 Workout of the Day

"HEY Y'ALL!!!!!!!"

Happy Birthday Coach Beth @2384 Herring!

To the happiest Coach in all of Bluffton .... We are forever grateful for all you do!!

CrossFit

1. Conditioning Teams of 3 AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3:00 AMRAP 7: 75 Pushups 75 Pushups AMRAP Pushups rest 3:00 AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)

2. Row/Sprint Conditioning For Time: 50-40-30-20-10 Calorie Row or

500m-400-300-200-100 Sprint Rest no more than 1 minute between sets

ICT

Skill: 5 min DUB practice

1. Conditioning

A. Tabata DUBS

rest 1 min

B. Tabata KB SDHP

rest 1 min

C. Tabata Shoulder taps (lf+rt=1)

rest 1 min

2. Repeat 1

3. Sprint Conditioning

500m-400-300-200-100 Sprint

rest no more than 1 min between sets