01.29.20 Workout of the Day

Congrats to Sal Jr. on his 3 year sobriety.

Box Brief:

Our Annual Super Bowl Square Pool is posted at the gym. Get your your squares while they last.

CrossFit
Push Press
10RM
Re-testing from earlier in the training cycle.

Conditioning
"Opening Day" from CrossFit New England 21-15-9:
Wallballs (20/14)
CTB Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

ICT
Conditioning
"Tri Sprint Intervals"5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds. Score= lowest shuttle sprint round-

Thus is the same wod we completed yesterday on the CrossFit side. -

Gymnastic Skills; 3 sets of :
40 Double Unders
:30 prone plank
20 reverse hyperextensions