01.23.18 Workout of the Day

Congrats to Woody Nazzaro , on his 40 pound weight loss in one year. In addition, Woddy was taken off blood pressure medicine last week. Good stuff Woody, good stuff!

CrossFit

1. Ring Muscle-Ups 7 Rounds: :20 Seconds Max Ring Muscle-ups :40 Seconds Rest

2. Conditioning 4 Rounds: 21/15 Calorie Assault Bike/Row/200 m run 15 Toes to Bar 7 Clean and Jerks (155/105)

3. Midline Nor for Time: 4 Sets: 7 Glute Ham Raises 14 Pausing Hip Extensions 21 GHD Sit-Ups

ICT

1. Skill: DUB practice

2. Conditioning: For time

"Don't Break Annie"

50-40-30-20-10

DUBS

situps

-Every time you break, complete 10 burpees and start over at 1st rep of set you were just on-

3. Midline +Cooldown:

Complete 5 sets for Quality of

200 m jog

:30 hollow

:30 superman