WOD - Tuesday, 11.7.2015

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CROSSFIT
WARMUP

Row/Run/Bike 3 minutes

20 PVC Pass Throughs
10 Bottom Half Burpees

With a light Kettlebell:
5 KB Single Arm Waiters Squats (each arm)
5 KB Single Arm Overhead Squats (each arm)
5 KB Hang Snatches (each arm)

IWT

Part 1
3 Rounds with 2 minutes rest

14 Single Arm KB Overhead Squats (70/53) 7 each arm
200m Run or Row or 15/12 Calorie Assault Bike
1 minute Max Box Jumps (24/20)

-rest 5 minutes-

Part 2
3 rounds with 2 minutes rest

14 KB Hang Snatches (70/53) 7 each arm
2 minutes max Burpees to 6 inch target

-rest 5 minutes-

Part 3
5 rounds for time:
20 seconds Hollow Rocks
10 seconds Hollow Hold

FITNESS
WARMUP


250m row, 1 length walking lunges, 1 length duck walk, 10 boot straps, 10 kossacks, 5 inch worm +1 yoga push up, 25 situps

WOD 1
3 rounds of: 3 wall walks (walking up and down), 20 sec "L" hang into 3 strict toes to bar, 10 push up holding the bottom of the push up and the top of the push up for a 3 count, 25 air sqauts.

WOD 2
14 min AMRAP: 10 Toes to bar, 12 Box Jumps, 14 Wall Ball (20/14)