WOD - Thursday, 3.26.2015

The ladies crushing Toes to Bar last night

Signup for Friday Night Lights at the front desk if you want to get into a heat for this Friday.  Off to Jetty afterwards!  Come to one or both!  We'd love to see everyone there whether you're signed up for the open or not.

Awesome job today on the workout.  We hope everyone forgives their coaches for the "surprise" burpees.  You all did awesome on dealing with a surprise challenge!  

Warm Up

20 American KB Swings (35/18)
6 Turkish Get Ups
10 Beat Swings
15 Russian KB Swings (70/53)
10 Kipping Pull Ups

Strength
5x5 Strict Pull Ups
Add weight if possible
5x10 Push Ups
Scale as needed
*This is to be done as a superset (alternating).  One minute rest between each set.

WOD
AMRAP in 9 minutes
50 Russian KB Swings (70/53)
40 Wall Balls (20/14)
30 American KB Swings (70/53)
20 AbMat Sit Ups
10 Chest to Bar Pull Ups

*If doing the open Friday and concerned about performance, scale the KB weight to 53/35 or something easy to handle and work at 50-75%. 

Fitness (11am)

Warmup
3x inch worm to push up position + 3 pushups,
Sprinter stance,
10 circles,
10 front knee extensions- other leg,
boot strap x5

EMOM 8
6-8 pull ups

4 rounds
300m row
10 burpees 
30 double unders