6.5.18 Workout of the Day

Ryan "Otter" Ott

CrossFit

1. Deadlift (On the 2:00) 5 Repetitions @ 80% 1 Repetition @ 86% 5 Repetitions @ 83% 1 Repetition @ 89% 5 Repetitions @ 86% 1 Repetition @ 92% Building upon last week.

2. Conditioning For Time: 50-40-30-20-10: AbMat Sit-Up

21-15-9-6-3 Calorie Assault Bike or Row or

sub in 200 m run for every round 10-8-6-4-2: Deadlifts (275/185)

-18 min hard cap-

3. Midline Accumulate 2 Minutes in a L-Sit *Every break – 15 Empty Barbell Good Mornings

ICT

1. Conditioning

30 Min Partner Team of 2 AMRAP

40 wall balls (20/14)-partition evenly

300 m run-together

20 in-synch burpees

2 Midline: 9 mion EMOM(:30/30)

min 1: hang knee raises

min 2: hollow hold

min 3: mountain Climbers