11.21.17 Workout of the Day

Joe and Nery, Marine Ball 2017 #merica #marines

Thanksgiving Week Schedule:

Tuesday: Regular Schedule

Wednesday: 530 AM ICT and CrossFit

715 AM ICT

830 AM ICT and CrossFit

930 AM ICT

1230 PM CrossFit

Thursday: 715 and 830 AM Classes. Please be on time.

945 AM Annual Beer Mile. BYOB

Friday: 530 AM ICT and CrossFit

830 AM ICT and CrossFit

930 AM ICT

Saturday: 715 and 830 AM

Sunday: Closed

CrossFit

1. Conditioning 5 Rounds, On the 4:00 12 Toes to Bar 15 Deadlifts (185/135) 12/9 Calorie Assault Bike

2 Skill: Handstand Push-ups

3. Midline 2:00 L-Sit Every break: 10 GHD Sit-Ups

ICT

1. Conditioning

Running "Annie"

800 m run

50-40-30-20 10 reps of: Double-unders Sit-ups

800 m run

Midline: 5 rounds for quality, Not for time of

:45 sec plank

15 strict pullups/ ring rows