WOD - Wednesday, 5.13.2015

Bring a friend day Sunday May 17th at 10 am!  Partner WODs!

Sign up for the Jimi Gubeulli 5km race on June 27 here in Island Park -- already a bunch of people going out for a nice yog in the community.

Who is going to out farmers carry these guys? 

CROSSFIT
Warmup
Row 200m

Duck Walk Forward
Duck Walk Backward
Broad Jump High Jump
5 Kossacks (each side)

Double Strength Wednesday!
8x3 Dynamic Squats with 3 second pause @40-50% of 1RM

*30 seconds rest between sets

then

3x30m Single Arm Farmers Carry (each arm)

WOD

EMOM for 12 minutes:
A-Row 20/15 Calories
B-30 seconds Max Russian KB Swings+30 second Max Goblet Squats (70/53)
C-Rest

Score is total reps from part B

FITNESS (11AM, 7PM)
WARMUP


200 m run, 15 leg swings, forward, sideways (each leg), 20 beat swings

WOD 1
3 rounds: 5 inchworms, 10 samson lunges, 10 KB squat push out, 20 jumping jacks

20 Min EMOM
A) 12 KB swings (53/35)
B) 10 pull ups,
C) 30 sec L hold 
D) 200m run