WOD - Tuesday, 11.10.2015

CROSSFIT
WARMUP

Row 400m
20 Toe Touches
10 Heidens (single leg lateral jumps)
1 minute plank hold (add weight)

With empty barbell:
10 Goodmornings
10 Deadlifts
10 Power Cleans

IWT
Part 1:
3 rounds with 2 minutes rest:
10 Deadlifts @ 60%
2:00 Row for meters

Part 2:
3 rounds with 2 minutes rest:
10 Power Cleans @ 60%
2 minutes Max Burpees Over Bar

Part 3:
Accumulate 3 minutes in a Hollow Hold

10 sit ups for every break

FITNESS (11AM)
WARMUP

300m run, 10 leg swings in each direction, 10 kossacks, 1 min bottom of the squat, 5 inch worms + 2 push ups

12 min EMOM: 1) 12 wall balls (20/14), 2) 15 situps, 3) 200m sprint, 4) res

t3 RFT: 8-8 weighted walking lunges (35/20), 10 burpees, 400m row