WOD - Tuesday, 3.10.15

Great job this week on 15.2 --- see how you stack up:

Custom CrossFit Island Park Leaderboards

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

Announcements: Candice Hill is joining the Active Life as a massage therapist and will be in the gym tomorrow morning.  Say hi!

Warmup
5 Turkish Get Ups (Very light weight, each side)
1 minute Partner Wall Ball Toss
5 Burpee Pull Ups

With PVC:
20 Pass Throughs
10 Overhead Squats
10x 1 Snatch Balance+1 SOTS Press
10 Hang Power Snatch (2 second pause in receiving position)

Empty Barbell:
10 Hang Power Snatch

Strength (2o minutes)
Hang Power Snatch
1x6@40%
1x3@50%
1x3@60%
1x3@65%
3x3@65% or heavier by feel

WOD
AMRAP in 7 minutes:
3 Pull Ups
3 Bar Facing Burpees
6 Pull Ups
6 Bar Facing Burpees
9, 9
12, 12...

*EMOM 1 Power Snatch (155/105)

Accessory: 3x10 GHD Hip Extensions (after class)

Mobility (After class): Banded shoulder mobility (overhead and/or internal rotation or "banded bully")
30-45 seconds each arm

Demo video: https://www.youtube.com/watch?v=lAcI5iyjYMY

Fitness

10 Shoulder distraction with bands, P
10 PVC pass thru
2 KB single arm walk

Skill

5 Sets
5 Handstand hold against the wall
or
handstand walk
 or
5 HSPU (strict/deficit/kipping, hardest standard possible)

1min AMRAP KB swings,
10 mins of CINDY 5 pull, 10 push ups, 15 squats,
1min AMRAP KB swings