WOD - Wednesday, 4.22.2015

The next bring-a-friend partner WOD is this Sunday at 11am.  Remember, you can bring anyone you'd like whether they are or aren't a member, and whether or not they have any CrossFit experience before.  We'll be doing an awesome workout that will be perfect for everyone.


CROSSFIT

WARMUP
Eccentric Dorsi-Flexion before each strength set,
8 reps/set/side not to exceed three sets

X-WOD:

E2MOM
8x3 Dynamic Box Squat at 50-60% of 3RM from Monday

2-1-2-1-2-1-2-1 Broad Jump/High Jump

*Jump as far as possible and immediately as high as possible with out resetting. Try to keep high jumps directly up with out falling forward.

WOD
30-20-10

Russian Swings (70/53)
Box Jumps Step Downs (24/20)
Burpees

Accessory:
3 rounds NFT:
10 GHD Sit Ups
10 Arch Rocks

FITNESS (11AM, 7PM)

WARMUP

200m run,
3 rounds of
10 pushups,
5 strict pull ups,
10 situps

12 min AMRAP
18 Russian KB swings (75/53#),
12 burpees,
6 toes to bar

8 Min 
Run (200m repeats) or row for distance.