WOD - Monday, 10.26.2015

Huge congrats to Mike Hyland for taking the top spot at a local competition this weekend!  Team Active Life Performance Care making it happen #itsworking

CROSSFIT
WARMUP

1 minute max Double Unders/Attempts

20 Toe Touches
5 Reverse Lunge to Cossack each side
1 Wall Ball Duck Walk (duck walk holding wall ball)

With 25% of 1RM Front Squat:
-10 Front Rack Elbow Raises each side
-30 second Front Squat Hold

STRENGTH
Front Squats: In 20 minutes, find a 10RM.

3x10 Strict CHIN Ups: (Supinated Grip)
These can be completed in between sets or immediately after, or even after the WOD. Use a band as necessary. All sets unbroken. It is perfectly fine to start with no band and then add/increase band thickness as you get fatigued.

WOD
2 rounds:
60 Double Unders
50 KB Swings (53/35)
40 Wall Balls (20/14)

*12 minute time cap

Performance Care:
3x12 KB Single Arm High Pulls (same weight as last week)
3x5 KB Single Arm Overhead Squats w/3 sec pause at bottom (each side)

FITNESS (11AM, 7PM)
WARMUP
400m run, 5 inch worm + 2 push ups, 12x beat swings, 10x knee to chest to sprinter + rotation, 10 x boot straps, 1 min bottom of the squat

12 min EMOM
1) 14 weighted walking lunges 2) 30sec pull up hold, 3) 14 hollow rocks, 4) 20 situps

WOD
5 rounds: In 1 min complete 6 pull ups, max effort burpees, 1 min rest