WOD - Monday, 4.6.2015

CrossFit Kids Open House is here next weekend.  Signup at the front desk.  Find out what the Kids program is all about with our certified Kids Coach Molly Z!

Explosive Seminar is coming to Island Park in two weeks.  Watch Ryan Moody's insane skills... get yourself signed up! -- Sign-up link www.xwod.ticketleap.com/KIP

DELOAD Week begins.  These strength efforts should be easy!  We're getting ready for a massive "get jacked for summer" strength cycle which will culminate in the CrossFit Total in the beginning of the summer.  SQUATS PRESS DEADLIFT!  We'll test after the deload and then again in about two months!


CROSSFIT

Warmup
200m Run
Duck Walk one length
Crab Walk one length
10 Bull Dogs

Bull dog stretch -- demo video: https://www.youtube.com/watch?v=B816_kK2dVE

Strength:

Back Squat 3x5 @70%

WOD
For time:

Run 800m
21 Power Cleans (185/125)
21 Wall Balls (30/20)
Run 400m
15 Power Cleans
15 Wall Balls (30/20)
Run 200m
9 Power Cleans
9 Wall Balls (30/20)

FITNESS (11AM, 7PM)

Warmup
Run 400 m, KB OH walk x2 lengths 10 KB swings (each arm),
KB OH walking lunges
10 KB swings (each arm).
10 KB goblet squat push out.

EMOM for 8 min
5 pull ups

WOD
21-15-9-3
box jumps (24/20) 
sit ups
wall balls (20/14)