12.19.17 Workout of the Day

830 AM crew just being silly

CrossFit

1.Skill:HSPU

2. Conditioning Team of 2 For Time: 40 Power Snatches (115/80) 40 Barbell-Facing Burpees 40 Overhead Squats (115/80) 40 Barbell-Facing Burpees 40 Squat Snatches (115/80)

3. Midline 3 Sets, Not For Time: For QUALITY 10 Reverse Hyperextension 20 GHD Sit-Ups 10 Hip Extensions 20 Empty Barbell Good Mornings

ICT

1.Skill: HSPU

2. Conditioning Team of 2 For Time:

4 RFT 40 cal row 40 burpees 40 KBS (53/35)

3. Midline, Not for Time, For Quality 3 Sets, Not For Time: 20 Supermans

20 abmat situps 20 Empty Barbell Good Mornings