WOD - 12.28.2015

CROSSFIT
WARMUP


Overhead walking lunges
1 length of the gym 45/25# plate
10 Shoulder to overhead 45/25# plate
10 Ground to overhead 45/25# plate
10 Squats 45/25# plate
10 Thrusters 45/25# plate
10 burpees to plate

Complete As Many Burpees As Possible: 10 Seconds, 50 Second Rest 15 Seconds, 45 Second Rest 20 Seconds, 40 Second Rest 15 Seconds, 45 Second Rest 10 Seconds

Goal Is Max Speed With Efficiency Of Movement

Strength:
In 15 Min Establish A 10RM Back Squat

WOD:
"Cindy" In 20 Minutes Complete As Many Rounds As Possible Of:
5 Pull Ups
10 Push Ups
15 Air Squats

Scaling:
Pull Ups - Banded Pull Ups, Band Horizontal Not Vertical
Push Ups - Banded, On A Box Or On A Bar Set Up On J-Cups. NO KNEE PUSH UPS
Air Squats - To A Target If Needed.

FITNESS (11AM, 7PM)
Warm up

1 min of DU, 10 arm circles (forward/backward/across the chest), 3x each leg knee to chest to sprinter, 5x boot strap, 5x inchworm +2 push ups

WOD 1

10 min EMOM:  1)40 sec DU, 2) 40 sec plank

WOD 2 

 800m run, 4 RFT:  25 Air squats, 25 Wt. situps (25/10), 25 wall balls (20/14),  400m run.