WOD - Thursday, 10.8.2015

 

BARBELLS FOR BOOBS -- Heat signups are at the front desk.  Make sure to get your name on there.  Next Weekend's event is going to be awesome!

CROSSFIT
WARMUP

Run 400m
5 Shoulder Rotations
15 second Arch Hold on Pull Up Bar
15 second Hollow Hold on Pull Up Bar
30 second Handstand Hold or Max Shoulder Taps

STRENGTH
In 15 minutes, Strict Press up to a heavy set of 5

-Between sets, accumulate 20 strict pull ups, 40 Push Ups, 60 Air Squats. Focus on quality. Break up any way.

WOD
4 sets with 1 minute rest between each set:

In 3 minutes:
Run 400m
AMRAP Burpees in remaining time

*Compare to 11/12/1

FITNESS

WARMUP  400 m run, 12 beat swings, 10 KB squat push out, 10 KB swings, 1 length samson walk

3 rounds of 1) 30 sec plank hold, 2) 10 HR push up, 3) 30 L hang, 4) 3 wall walks

4 RFT: 8 pull ups, 16 KB swings (35/53), 32 air squats, 200m run