1.26.18 Workout of the Day

Happy Birthday Herman "Coach" Kramer

CrossFit

1. Power Snatch On the Minute x 12 2 Power Snatches @ 78%

2. Conditioning AMRAP 13: 70 Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50 Calorie Row 40 Handstand Push-ups

3. Accessory: Midline Not for Time: Accumulate 2:00 on the L-Sit Every break: 10 AbMat Sit-Ups

ICT

1. Conditioning;

Teams of 2 Leapfrog AMRAP 20: 15 KB Goblet Squat (53/35) 100 m Sprint 15 Bumper G2OH (45/25)

MIdline: 4 rounds for quality of

:30 bar hang

20 mountain climbers (1.1.2.2. etc)

15 strict hanging knee raises