WOD - Sunday, 4.12.2015

COMMUNITY FITNESS (10AM)
Remember, bring a buddy.  This can be anyone (including complete strangers).  Bring someone who has been interested in trying out CrossFit!

Warmup

2 rounds

400 meter run
20 air squats
15 push-ups (use band to scale, no knees until bands have been tried)

PARTNER WOD

AMRAP 20
Partner sets the pace with 400M run

50  wall balls 20/14
30  Burpees
20  pull-ups (strict on band if don't have pullups)

ACTIVE RECOVERY (11am) 

Warm up 

2 rounds (empty barbell for all barbell warmup movements)

10 shoulder press 
10 behind neck press snatch grip
10 overhead squat
10 behind neck press with press grip 

Then 

10 inch worm
200 meter jog
10 burpees 

Establish 30 second hold OHS Max (10 min to find)

WOD
4 rounds for quality

200 meter sideways run (jog right leg first on way out, left leg first back)
10 walking lunges (1,2,3,4...)
overhead kb carry end of driveway and back (53/35)