WOD - Monday, 12.7.2015

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CROSSFIT
WARMUP

Side shuffle length of the gym x 4 each direction
Samson Walking lunge the length of the gym x 1 With a light KB:
10 KB squat press out, light
KB 10/10 1 arm thruster, pause at bottom and top for a 2 count each rep
20 Heidens
5 KB squat press out

STRENGTH
A) A) Back Squat: 3 X 12 @ 90% 10RM Back Squat OR 5-10# Heavier Than Last Week If 10RM Is Unknown
B) Accumulate 2 Mins In A Headstand.. Choose One Of The Following: - Free Standing, Hips And Knees Bent (Think Bottom Of HSPU) - Against The Wall, Hips And Knees Bent (Think Bottom Of HSPU) - Knees On Elbows

WOD

20 Hang Power Cleans 115/75#
40 Air Squats
15 Hang Power Cleans
30 Air Squats
10 Hang Power Cleans
20 Air Squats
5 Hang Power Cleans
10 Air Squats

Goal For Hang Power Clean Weight Something You Can Continuously Move

FITNESS (11AM, 7PM)
WARMUP
20 sec side shuffle, 10 sec of air squats- 4 rounds, 20 sec bottom of squat, 10 squat thrust- 4 rounds, 10 arm circles, 10 boot straps, 1 min bottom of the squat

10 min AMRAP: 250m row, 12 air squats, 6 burpee over rower

3 rounds of: 1 min max effort wall ball (20/14#), 30 sec rest, 1 min max effort wt. situp (45/25#), 30 sec rest, 1min max effort pullups, 2 min rest