WOD - Monday, 10.12.2015

Barbells for Boobs is next weekend!  Get yourself signed up on the heat sheets and help support an awesome cause.  Barbells for Boobs spends their money on detection services -- giving mammograms to anyone that needs one but might not be able to afford it.  Because of Barbells for Boobs, 172 cases of cancer were detected and over 26,000 procedures have been provided at no charge.  And think, all you have to do is pick up a barbell to help out.
 

CROSSFIT
WARMUP

Row 200m
5 Elbow to Instep + Straight Leg + Rotation
5 Cossacks
10 Reverse Lunges
5 Squat to Tuck Jumps

With empty bar: 10 x 1 Goodmorning 1 + 1 Back Squat w/ 3 sec pause

 strength

In 25 minutes, find a 1RM Back Squat

 

5 Rounds:

10 Box Jumps (24/20)
15 Russian KB Swings (70/53)

FITNESS (11am, 5pm)

WARMUP
2 rounds of :10 side step squat- 3 sec pause (10 going each direction), 5 inch worm hold the pike for 3 seconds, 12 beat swings, 30 sec L hang, 400m run

6 min AMRAP: 14 walking lunges (45/25), 7 burpees, 28 air squats

4 RFT: 20 Russian KB swings (53/70), 10 pull ups, 400m run