WOD - Monday, 11.2.2015

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CROSSFIT
WARMUP

5 Squat Thoracic Rotations
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: 4x5 between 105 and 110% of your 10RM

*If you did not establish a 10RM, use 75-82% of your 1RM.

WOD
4 Rounds:
12 Thrusters (95/65)
9 Burpees Over the Bar
3 Rope Climbs

*15 minute time cap


Accessory:
3x6 KB Single Arm High Pulls (heavier than last week)
Accumulate 5 minutes in the bottom of an air squat

FITNESS (11AM, 7PM)

WARMUP
20 jumping jacks, 2 lengths of walking lunges, 10 boot straps, 1 min bottom of the squat, 10 boot straps, 2 lengths walking lunges, 20 jumping jacks

3 rounds for Quality: 1) 12 Kb squat pushout, 2) 8-8 Kb high pull, 3) 5 strict pull ups, 4) 30 sec bottom of the dip

4 RFT: 7-7 weighted walking lunges, 14 weighted situps, 14 burpees,