WOD - Tuesday, 10.13.2015

Get your heat locked in for Barbells for Boobs this Sunday at Kennedy Plaza... signups are at the front desk!

Congrats to Mike Hyland on hitting a huge C&J PR at 300lbs
 


CROSSFIT
WARMUP


Run 200m
Row 200m

5 Inch Worms w/5 second pause at top
5 Cossacks (each side)
8 Wall Balls as High as PossibleIWT


Part 1
3 rounds-1:30 rest between rounds

Front Squat x 6 @65% "Touch and Go"
Row 1 minute for Meters

-Rest 5 minutes

Part 2
3 rounds with 2 minutes rest

10 Deadlifts @ 60%
Run 600m

-rest 5 minutes-


Part 3.

50 Med Ball Wood Chops (each side, 100 total)

FITNESS (11AM)
WARMUP
500m row, 10 leg swings, 10 push up to T (3 sec hold), 10 boot straps, 1 min bottom of the squat, 500m row

3 rounds for QUALITY: 1. 1 length weighted OH walking lunges, 20 sec top of the pull up hold, 20 sec handstand hold, 200m run

14 min AMRAP : 5 toes to bar, 10 box jumps, 15 burpees, 20 situps