WOD - Wednesday, 12.30.2015

CROSSFIT
WARMUP

2 min row With a KB: 10 RKB Swings 10 1 arm Thrusters (5 each arm) 3 rounds

With a barbell: 5 clean grip deadlifts 5 clean lift offs 5 power cleans below the knee Warm up movements for the workout

IWT

Part A: 3 Rounds, Rest 2 Min Between Rounds 6 Power Cleans @ 65% 1RM Clean Row 25/20 Calories

Rest 5 Min

Part B: 3 Rounds, Rest 2 Minutes Between Each Round 10 Thrusters 95/65# 30 Seconds Single Unders 30 Seconds Double Unders

Thrusters Should Be Unbroken. Score Is Total DUs Performed. Scale To 30 Seconds Double Under Attempts. Count Each Attempt As 1 Rep.

5 Min Rest

Part C: 25 KB Swings 53/35# 25 Wall Balls 25 Toes To Bar 25 HSPU

Scaling: KB Swings - Weight Wall Balls - Weight Toes To Bar - Reverse TTB HSPU - Push Ups, Scaled Push Ups

FITNESS (11AM, 7PM)

WARMUP
2 rounds of 500m row, 10 leg swings in each direction, 10 beat swings, 10 burpees

WOD 1

6 Min AMRAP: 15 KB Swings, 8 Pull Ups, 10 Burpees

WOD 2

21-15-9-3 Box Jump, Toes To Bar : Cash Out 800m Row.