WOD - Thursday, 3.5.15

Krystle with some hops

Krystle with some hops

Wednesday's Results

 

Make sure to tune into games.crossfit.com at 8PM to find out what Open WOD 15.2 is!
Thursday's Workout

Warmup
20 Wall Balls
Inch Worm (one length)
5 No Hands Burpees
5 Lateral Lunges (each side)
Broad Jump/High Jump (one length)

SKILL
4 Rounds: (20 minute cap)
3 High Box Jumps
2 attempts Max Handstand Walk
Sub with 30-60 second Handstand Hold

WOD
In 12 minutes:

Row 1500m
-then-
AMRAP in remaining time:
20 Wall Balls
15 Deadlifts (185/115)
10 Box Jump Overs

FITNESS
Warmup
3 (inchworm + 5 pushups) 
10 sprinter stance circles 
rotate for ext. rotation 
10 front leg extension 

A) 8 min AMRAP,
8 wall ball (20/14)
8 push ups 
8 situps 

3 min rest

B) 7 min AMRAP,
7 toes 2 bar 
7 burpees 
7 air squats 

rest 3 min

C) 6 min AMRAP
6 pull ups
6 jumping lunges 
6 kb swings (53/35)