10.13.18 Workout of the Day

" Stop, Drop, and Roll" for this team.

Week 2 First Responders Spirit Winners, Luis, Madison, Beth and Nate.

CrossFit

1. “Stop, Drop, & Roll” Teams of 3 For Time (30 Minute Cap): 1 Mile Odd object Run (70/50) 150/100 Calorie Assault Bike 100 Hang Power Snatches (135/95) 80 Overhead Squats (135/95) 60 Squat Snatches (135/95)

-sub in row for bike if need be-

2. Midline: 6 minute EMOM coaches choice

ICT 1. Teams of 3 For Time (30 Minute Cap): 1 Mile Odd object Run (70/50) 150/100 Calorie Assault Bike 200 DB Alt Snatch (50/35) 150 DB Front Squats 100 DB front rack lunges

-sub in row for bike if need be-

2. Midline: 6 minute EMOM coaches choice