WOD - Monday, 10.5.2015

Name Dat Ass

Name Dat Ass

CROSSFIT
WARMUP

20 Toe Touches
5 Squat Thoracic Rotations
Broad Jump/High Jump One Length

With an empty bar:
5 Clean Lift Offs
5 Clean Pulls
5 Power Cleans
30 second Front Squat Hold
5 Clean Pull Unders
3 Cleans with 3 sec pause
3 Full Cleans

Strength
In 25 minutes, find a 1RM Full Clean

WOD
6 rounds For Time


8 Shoulder to Overhead (155/105)
8 Burpees

FITNESS (11AM, 7PM)

WARMUP
400m run, 10 leg swings in each direction, 1 length inch worm +1 push up, 1 length samson walking stretch, 15 air squats, 8 jumping squats, 3 wall walks

3 rounds for quality: 1) 3-5 strict pull ups, 2) 15 beat swings, 3)8 hollow rocks roll into 8 superman rocks roll back, 4) 30 sec plank hold

3 rounds of: 1 min max effort of: wall ball, 1 min rest, 1 min max effort of KB swings (53/35), 1 min rest, 1 min max effort of situps, 1 min rest