WOD - Monday, 11.30.2015

CROSSFIT
WARMUP

4 Rounds
20 seconds side shuffle length of the gym and back
10 seconds air squats

3 rounds
20 second bar hangs
40 seconds DU or DU attempts

5 sets/leg
With an empty bar in a back rack
1 x Reverse lunge
1 x Forward lunge
1 x Kossack
1 x Good morning
One leg stays in place the other does all the moving
Repeat on other leg

STRENGTH
Back squat 4 x 12 @ 85% of 10RM:

Between sets:
Accumulate 30 total Strict HSPU and 30 GHD sit ups
1) Deficit HSPU
2) flat HSPU
3) Pike HSPU
15 minutes

WOD
5 Rounds
20 Wall balls 20/14#
50 DU

If you think you can do the wall balls unbroken:
ball up!
No doubles: sub 30 seconds of double under
Attempts + 7 burpees

FITNESS
WARMUP

With a partner: Parnter 1: 250m row, Partner 2: front plank- switch. Complete until each partner is completes front/Lside/Rside planks. 10 boot straps, 10 kossacks, 10 arm cirlcles (in each direction).

WOD 1
3 round for QUALITY: 1) 9-9 OH walking lunges (25/45#), 12 groud to OH with weight. 2) 5 ring push up holding the top for 3 seconds.

WOD 2
With a partner for time: while one partner works the other rests:
50-40-30-20-10 Pull ups/ KB swings (57/35) 2 min rest 50-40-30-20-10 weighted situp (10/25#)/ box jumps