4.30.17 Workout of the Day

Cause fitnessing with friends is just more fun,

Saturday 830 AM CrossFit

CrossFit

1. Back Squat 10 Reps @ 72% 8 Reps @ 77% 6 Reps @ 81% 4 Reps @ 85% 2 Reps @ 90% Rest 2:00 between sets.

2. ”Spin Doctor” AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)

-Goal is 5 + rounds-

3.Cooldown+Midline:

3 rounds for Quality

200 m jog

20 GHD situps

:30 hollow hold

ICT

1. Skill: Intro Squat Clean

2. Hero"Helton"

3RT Run 800 meters 30 KB squat cleans, (35/20) 30 Burpees

2. Midline:

3 rounds for Quality

20 strict situps

:30 hollow hold

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.