WOD - Tuesday, 10.20.2015

Competition Alert!  Hey Ladiessssss CrossFit Bell is putting on their third annual "Belle of the Boroughs" event on November 15th.  This is a two woman team event, with one division.  All the workouts are approachable so there's no concern about rx/scaled and the gym puts on solid, well organized events.  Full disclosure, I'll be shooting it but I'd love to cheer on as many of our ladies as possible too!

Sign-ups @ http://crossfitbell.com/events/competitions/belle2015/

CROSSFIT
WARMUP

Row 200m
Run 200m

IWT
Part 1:

2 Rounds with 3 minutes rest:

45 seconds Max Reps Power Snatch 55%
45 seconds Row for Calories (90% on first round/max effort on second round)

-rest 5 minutes-

Part 2:

3 Rounds with 2 minutes rest:
-30 seconds Max Shoulder to Overhead @55%
-1 minute Max Box Jumps (30/24)
-1 minute Max Burpees

-rest 5 minutes-

Part 3:

5 rounds with 1 minute rest:
5 Toes to Rings+3 Muscle Ups+5 Ring Dips
or
5 Toes to Bar+3 Chest to Bar Pull Ups+5 Push Ups

FITNESS

WARMUP
2 rounds of: 200m run, 12 beat swings, 10 leg swings, 10 boot straps, 1 min bottom of the squat

3 rounds for Quality: 15 hollow rocks, 1 min plank on med ball, 10 HR push up, 30 sec handstand hold

3 RFT: 500m row, 20 burpee over rower