4.12.18 Workout of the Day

TBT1988 Cindy Duggan and Greg Norman, Heritage Golf Tournament

Box Brief: Happy Birthday Kathryn Hope.

CrossFit

1. Conditioning:

For Time: 400 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 400 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 400 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 400 Meter Run 9 Wallballs (20/14) 9 Box Jumps (24/20) 400 Meter Run

2. Skill Work: 10 minutes work on gymnastic "GOAT"

ICT

1. Conditioning

For Time: 400 Meter Run 27 Single KB (or DB) KB front rack walking lunges (50/35) 27 pull-ups 400 Meter Run 21 Single KB (or DB) KB front rack walking lunges

21 pull-ups 400 Meter Run 15 Single KB (or DB) KB front rack walking lunges

15 pull-ups 400 Meter Run 9 Single KB (or DB) KB front rack walking lunges

9 pull-ups 400 Meter Run

2 Skill Work: 10 minutes work on gymnastic "GOAT"