WOD - Monday, 11.6.2015

Congrats to all our masters athletes and ladies who competed this weekend and a special shoutout to Greg Tricola for winning the WODFATHER on Saturday and Donna pulling a crazy 345lbs deadlift at the Belle of Bayside on Sunday!  If you're interested in competing at local events make sure to talk to your coaches about programming tips, strategy, and which events are worth going to!

CROSSFIT
WARMUP

Row 250m
5 Perfect Stretch (each side)
5 Thoracic Rotations (each side)
15 Overhead Wall Slides
10 Push Ups with pause at bottom

With empty bar: 10x1 Goodmorning+1 Back Squat

STRENGTH

Back Squats: 4x5@70% of 1RM

Complete at any time:

4x6 Strict Handstand Push Ups as difficult as possible.

Options: Standard Strict HSPU
Deficit Strict HSPU
Piked Box HSPU
Seated Strict KB Press

DO NOT scale to abmats on the wall. We want full range of motion for strength building

WOD
7 rounds for time:

7 Deadlifts (95/65)
7 Power Cleans
7 Thrusters
Single Arn Overhead Carry 2x60m each arm

FITNESS (11AM, 7PM)
WARMUP
200m run, 5 inch worms, 10 boot straps, 1 min bottom of the squat, 10 leg swings in each direction, 10 beat swings, 10 arm cirlcles in each direction, 400m run.


12 min EMOM: 1) 15 sec top of the pull up hold into 3 pull ups, 2) 50 sec plank hold, 3) 10 hollow rocks into 5 candle sticks, 4) 50 sec bottom of the squat

5RFT: 10-10 Single arm KB push press (53/35), 10 KB swings (53/35), 10 Box jumps