7.24.19 Workout of the Day

Omar and Angel, 530 AM

CrossFit

1. Deadlift 20-Rep Heavy

Conditioning 2. "Meter Maid" For Time: 200m Run, 27 Wallballs, 27 Box Jumps 200m Run, 21 Wallballs, 21 Box Jumps 200m Run, 15 Wallballs, 15 Box Jumps 200m Run, 9 Wallballs, 9 Box Jumps Wallball - 20/14#, 9/6 Kilos Box Jump - 24"/20"

ICT

1.Row 2K We complete this once a year This is a once a year gauge on where we are with our rowing capacity. It is not intended to me a measuring stick against the past. It is an assessment.

2. Body Armor 4 Unbroken Sets: 3 Dumbbell Power Cleans 3 Dumbbell Push Presses 2 Dumbbell Power Cleans 2 Dumbbell Push Presses 1 Dumbbell Power Clean 1 Dumbbell Push Press *After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground.

3. Cooldown: 800 m run