WOD - Tuesday, 10.6.2015

CROSSFIT
WARMUP

Run 200m
Row 200m

Walking Samson Lunges one length
5 Inch Worms with 5 second hold at top

3 Pause Turkish Get Ups each side (no weight)
-pause 1 second in each position

IWT

Part 1: 3 rounds with 2 minutes rest between rounds

12 Front Rack Lunges (135/95)
400m Run

-rest 5 minutes-

Part 2: 3 rounds with 2 minutes rest

5 Sumo Deadlifts @ 55% of Deadlift
1 minute Row for Meters

-rest 5 minutes-

20 Turkish Get Ups (70/53)

FITNESS 

WARMUP
10 arm cirlces in each direction, 10 kossacks, 12 air squats holding the bottom for 3 sec, 10 leg swings in each direction, 800m row

3 rounds for quality: 2 lengths weighted walking lunge, 30 sec plank hold, 5 strict toes 2 bar

12 min AMRAP 8-8 KB snatches, 8 toes to bar, 16 sit ups (with a plate) after the 12 min

800m run for time

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