WOD - Monday, 3.23.2015

Last chance to redo 15.4 before submitting your score.  All redos must be done during Open gym between 12pm-5pm (4PM Monday open gym is back)

Gym leaderboards are updating!

Gym Overall - https://games.crossfit.com/lboards/result?id=660719
Boys Only - https://games.crossfit.com/lboards/result?id=660916
Girls Only - https://games.crossfit.com/lboards/result?id=660933



-- FNL 4 is Friday starting at 6PM.  We'll be taking on 15.5.  We strongly encourage everyone to throwdown in this awesome environment.  After party to follow at Jetty in the West End.  Sign-up sheet is at the front desk!  Heats are filling up fast!  Get your name on there!
-- The Explosive seminar is coming to Active Life!  Today's workout was a quick preview of some of their teaching techniques.  Signup @ http://xwod.ticketleap.com/kip/ -- 4/18/2015


Warm Up
Row 250
10 Burpees to 6 inch target
20 Lateral Hops
10 Lunges (each leg alternating, done in place)

With an empty barbell: 2 sets
5 Goodmornings
5 Back Squats
5 Power Cleans
5 Thrusters
5 Front Rack Lunges

8 minute warm up to starting back squat weight and box jump height

E2MOM for 10 minutes:

5 Back Squats+5 Box Jumps (30/24)

*Back Squats 65-75% of 1RM by feel

WOD -- EMOM Monday continues!
20 minute EMOM:
1. 6 Thrusters (95/65)+10 Box Jumps (24/20)
2. 6 Goblet Lunges+10 KB Swings (53/35)
3. Rest
4. Row 10/8 Cal + AMRAP Burpees Over the Rower

*Score is rounds completed plus total Burpees Over the Rower
*** note in large classes we will stagger the start of heats by two minutes.  This way everyone goes through the sequence in the same order!

Cool Down: 10 minutes Aerobic activity (Run, bike, row)+10 minutes mobility as needed (everyone needs it)

Fitness (11AM, 7PM)

Warmup

Perform each of the following with a Partner and Switch: 

Row 250m/ front plank hold,
row 250m/hallow body rocks,
row 250m/ superman rocks,
row 250m/ front plank

WOD
with a partner, for time
75 pullups,
75 HR push ups,
75 situps,
75 Goblet Squats (53/35)