WOD - Thursday, 4.30.2015

It's been almost a month since you've set your goals.... what have you done to work towards them?

It's been almost a month since you've set your goals.... what have you done to work towards them?

Really interesting conversation about the paleo diet here.


CROSSFIT

WARMUP
Run 400m

5 Inchworm Push Ups
30 second Pull Up Bar Bottom Hang

STRENGTH
In 15 minutes:

Find a 1RM Strict Press

Pre-WOD
Review and drill shoulder to overhead w/ barbell
5 push press (pause in bottom position of dip)
5 push jerk
5 split jerk

WOD
4 rounds with 1:1 rest

10 Shoulder to Overhead (135/95)
400m run

*Record each round time

Accessory:
3 rounds for quality:
-10 second hold Bottom of Ring Dip+5 Ring Dips
-15 second One Arm Hang

FITNESS (11AM)

Warmup
200 m run,
2 rounds of
10 KB swings,
5-5 KB Single Leg DL,
5-5 KB OHS,
5-5 KB SDHP

10 Min EMOM
even min- 12 wall balls, odd min- 6 burpees

WOD
8 rounds of: 30 seconds of Burpees 
30 second rest
30 seconds of Alternating KB thrusters (26/35#)
30 second rest.