WOD - Thursday, 11.19.2015

CROSSFIT
WARMUP

2 minutes Row/Bike/Run

5 Bull Dogs
5 Reverse Samon Lunge to Cossacks (each side)
30 second Pull Up Bar Bottom Hang
5 Heidens each side

With an empty barbell:
6 Strict Press
6 Push Press
6 Strict Press from Split
6 Knee Drops from Split (knee to floor with barbell overhead)
6 Split Jerks with pause in dip
6 Garcia Split Jerks

Review seated box jumps

X-WOD:

3 Garcia Jerks (Basically just a tap and go split jerk, we'll explain)
Seated Box Jumps (2-1-2-1-2-1)

6 working sets 50-70% of 1RM Jerk

WOD
Complete each part in 90 seconds: rest remainder of time

20/15 Calories Assault Bike
20 Box Jump Overs (24/20)
20 Russian KB Swings (70/53)
20 Wall Balls (30/20)
20 Toes to Bar
20/15 Calorie Row
45 seconds Max Calories Assault Bike

Clock set for 90 second intervals. Stagger in groups of 3.

Score=Successful rounds+calories in last part

FITNESS (11AM)

WARMUP
400m run, 1 length walking lunges, 10 boot straps, 1 length walking lunges, 10 kossacks, 10 beat swings, 400m run

Go through each skill of the WOD.

TABATA FGB: 4:00min tabata cycles w/ 1min rest between. Wall Ball (20/14), KB SDHP (53/70), Box jumps, KB swings (53/35), row for cal.