WOD - Thursday, 3.12.15

CrossFit

Warmup
Row 250m (slow pace)
10 Russian KB Swings (53/35)
Row 250m (moderate pace)
10 American KB Swings (53/35)

2 sets with Empty Bar:
5 Good Mornings
5 Back Squats
5 Straight Leg Deadlifts
5 Front Squats

E2MOM for 14 minutes -- 7 total sets
3 Deadlifts (Touch and Go)

*Increase weight every other set.
**Heaviest set no more than 90% of 1RM (do not exceed this) 
***Go for perfect reps, not the heaviest possible reps

In the words of Dr. Terry Todd, no lift is better at measuring an athlete's absolute strength than the deadlift. At the Arnold Strongman Classic, the Hummer Tire Deadlift does just that. Athletes pull weights ranging from 800 to 1100 lbs. in the form of Hummer tires attached to a 15-foot barbell.

WOD
50-40-30-20-10
American KB Swings (53/35)
Abmat Sit Ups

EMOM 3 Burpees

Cool Down (After class): 10 minutes of aerobic activity (run, row, bike)+Hamstring mobility (static stretching)

Fitness

WARMUP
3 rounds of 10 Hallow rocks,
10 lemon Squeezes,
10 V-ups,
10 superman rocks.
Kossacks x 6,
Boot straps x6

EMOM for 10 min
12 pistols

WOD
4 Rounds for Time
25 KB Swings (53/35#)
20 Box jumps
15 burpee over box