11.2.17 Workout of the Day

Who said Pastors can't Muscle Up? Well.. we got one in our Box. TBT Pastor @nathanwould_ doin work at 2107 Final Fall League Week 4. Yea Buddy!

CrossFit

1.100 Double Unders, 50 AbMat Sit-ups, 200m odd object Run 80 Double Unders, 40 AbMat Sit-ups, 200m odd object Run 60 Double Unders, 30 AbMat Sit-ups, 200m odd object Run 40 Double Unders, 20 AbMat Sit-ups, 200m odd object Run 20 Double Unders, 10 AbMat Sit-ups, 200m odd object Run

--Those athletes comfortable with GHD may use it--

2.Cooldown 12 min EMOM (:30/:30)

min 1: Cal row/ Assault bike

min 2: hollow hold

min 3: gymnastic skill of choice

ICT

1.15 bar over burpee, 50 AbMat Sit-ups, 200m odd object Run 15 bar over burpee, 40 AbMat Sit-ups, 200m odd object Run 15 bar over burpee, 30 AbMat Sit-ups, 200m odd object Run 15 bar over burpee, 20 AbMat Sit-ups, 200m odd object Run 15 bar over burpee, 10 AbMat Sit-ups, 200m odd object Run

2. Cooldown/Skill 12 min EMOM (:30/:30)

min 1: Cal row/ Assault bike

min 2: hollow hold

min 3: gymnastic skill of choice