WOD - Wednesday, 10.14.2015

Our next training cycle kicks off next week!  Read about what you'll be doing and the why behind it all.  Click here!

 

CROSSFIT
WARMUP
20 PVC Pass Throughs
20 Band Pull Aparts
5 Shoulder Rotations
10-15 second Arch Hold on Bar
10-15 second Hollow Hold on Bar
10-15 Beat Swings

STRENGTH
Max Strict Pull Ups in 1 unbroken set
-then-
3x5 Weighted if Possible

AMRAP in 8 minutes

21 Shoulder to Overhead (95/65)
15 Burpees Over the Bar
9 Pull Ups

FITNESS (11AM, 7PM)
WARMUP
3 rounds of 1 length walking lunge, 5 burpees. After: 10 boot straps, 10 arm cirlces in each direction, 1 min plank hold

3 rounds for QUALITY: 6 strict toes 2 bar, 12 KB squat push out, 3 wall walks, 30 sec hollow hold, 30 sec superman hold

WOD
21 Wall Ball (20/14), 800m run, 15 Wall Balls, 400m run, 9 Wall Ball, 200m run