11.12.19 Workout of the Day

Jackie, repping 843, 6000 miles away at The Dead Sea.

CrossFit

Overhead Squat
On the Minute x 10:
Minutes 1-5 - 1 Pausing OHS + 1 OHS
Minutes 6-10 - 1 OHS

Conditioning
"High Noon"
5 Rounds, resting 1:00 between:
15/12 Calorie Row
9 Overhead Squats (95/65)
3 Bar Muscle-Ups

Erg Bike Recovery
Not for time:
2 Rounds:
30 Calorie Bike, Light
15 Calorie Bike, Hard

ICT
In teams of 2, climb ladder as high as possible in 25 minutes.
2 KBS (53/35)
2 Burpees
4…
4..
6..
6...
-At the 6,12,18 minutes mark 400 m run together.
-one works, one rests, partition reps how feel fit -
Midline
3 sets for efficiency:
15 good morning
:20 second plank series (lf+prone+rt)
25 abmat sit-ups