WOD - Sunday, 4.26.2015

Our Masters qualifiers taking on the Masters Regional!  They have two days left to knock out the four workouts!  Cheer on Ginny, Greg, and June!  If they get top 20 in their divisions they are off to the CrossFit Games.

Our Masters qualifiers taking on the Masters Regional!  They have two days left to knock out the four workouts!  Cheer on Ginny, Greg, and June!  If they get top 20 in their divisions they are off to the CrossFit Games.

Community Fitness (10am / 11am Bring a Friend)

WOD
With a Partner Perform the Following For 20 Min AMRAP -
50 Calorie Row,
50 Box Jump Overs (24/20),
50 Walking Lunges,
50 Ring Dips,
50 Walking Lunges,
50 Box Jump Overs,
50 Calorie Row
Split all movements however necessary

3 Deadlifts EMOM 185/115 - 135/95 for friend (deadlifts can be split however, but only one set of 3 are done each minute, not 3 deadlifts per person)

Active Recovery (12pm)

Warm up:

2 rounds of:
Inch worm x 5
Kossack x 10
Handstand hip taps x 10 or 
Push up x's x 10
Hanging hip taps x 10 or
Brachiation x 10

High pull vs Shoulder press test

Depending on your test:

High pull or shoulder press (match reps based on weaker arm)

3 Rounds not for time

lateral box step up x 12
1 arm farmer carry 200M each arm
10 Good mornings 115/75#

then

10 min row at conversational pace, resistance on 2