WOD - Wednesday, 12.9.2015

LOST AND FOUND WILL BE EMPTIED AT END OF WEEK -- IF IT IS THERE AT THE END OF THE WEEK IT IS GONE.  GET YOUR STUFF!
 


CROSSFIT
WARMUP

10 pass throughs standing, squatting, prone 10 PVC OHS With an empty barbell: 2 rounds 8 Cuban presses 4 OHS

Snatch Warm up: 5 Kossacks each leg 5 Snatch grip BTN Press 5 Snatch grip BTN Push Press 5 Heaving Power Snatch Balance 5 Snatch Balance

5 Lift Offs 5 Power Snatch + OHS 5 Full Snatch

IWT
Part A: 4 Min AMRAP, 5 Power Snatch 60% 1RM Snatch 5 OHS, Rest 2 Min

Part B: 5 Min AMRAP, Front Squats, Same Weight As Part A RKB Swings 70/53# 3/3, 6/6, 9/9....., 3 Min Rest

Part C: 6 Min AMRAP, 5 Burpee Box Jump Over 24/20" 10 Alternating Reverse Lunges 15 Sit Ups  4 Min Rest

Part D: 50 Pistols For Time

FITNESS (11AM, 7PM)

WARMUP
400m run or row, 10 leg swings in each direction, 1 length of duck walking, crab walking, inch worm to hollow hold, 2 x 12 wall ball (30/20#)

3 rounds of: 15 hollow rocks, 15 lemon squezes, 1 min front plank with the rings, 15 squat push out with light KB.

3 rounds of 1 min at each station, 30 sec rest between stations: 1) Assult Bike for cal, 2) front plank on hands, 3) air squats, 4) sit ups