WOD - Thursday, 12.10.2015

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


5 junkyard dog jump over seated partner, each partner
5 junkyard dog jump over/crawl under, each partner
3 Wheelbarrow length of the gym each parnter, turn around, don't go backward

With an empty bar: 5 shoulder press 5 push press 5 split jerk 5 lift off 5 power clean 5 hang squat clean

X-WOD/Strength
Clean Above Knee+Below Knee+Jerk
PVC Jumps (2-1-2-1-2-1)
6 Working Sets 65-80% Of 1RM Clean And Jerk"


Pre WOD: Review Rowing Technique

WOD
In Teams Of 3:
A) Accumulate As Many Calories As Possible In 9 Minutes On The Assault Bike. Rest 3 Min
B) Accumulate As Many Calories As Possible On Rower 9 Min

This Should Be Sprint And Rest! SPRINT And Rest. This Should Hurt.   

Some teams may have 2 depending on class size, some groups will start on rowers, some on bikes.

FITNESS (11AM)
WARMUP

with a PVC: 12 pass thrus, 12 pass thrus in a squat, 12 in prone, 12 thruster, 12 OHS, 5 inch worms + 1 push up, 12 beat swings

21-15-9 box jump, weighted sit up (45/25#)

2 rounds of: 25 air squats, 15 wall balls (20/14), 25 air squats, 15 pull up, 25 air squats, 15 burpees, 25 air squats, 15 KB swings (53/35)
 

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