WOD - Thursday, 4.23.2015

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.

My man Klokov strict pressing 365lbs -- who is going to challenge that?  (I was lucky enough to see this in person)

CROSSFIT

WARMUP
3x30 seconds on:30 off Double Unders or Attempts

20 PVC Pass Throughs
10 PVC Rotations Left
10 PVC Rotations Right
30 second Plank Hold
15 second 1 arm hang (each arm)

STRENGTH

In 15 minutes:

Find a 3RM Strict Press

Pre-Wod:

With an empty bar:

10 Snatch Lift Offs
10 Snatch Pulls
10x1 Power Snatch+1 Snatch Balance

WOD

BUY-IN
100 Double Unders

-then-

10 Rounds:
5 Toes to Bar
1 Snatch (155/105)

Accessory:
3x10 Ring Dips
Wrist/forearm stretches
Accumulate 1 minute in handstand

FITNESS (11AM)

10 leg swings 
10 ring rows
10 transitions 
10 dips
10 sec handstand hold
mobility

ABS BY ANITA
3 rounds 
10 lemon squeezes,
10 v ups,
10 hollow rocks,

3 ROUNDS 
200m run,
40 Wallball (20/14)
2 rope climbs (MAKE SURE YOU BRING A HIGH SOCK)