WOD - Thursday, 5.14.2015

Coach Keith hitting a 385lb front squat (20LB PR)

Coach Keith hitting a 385lb front squat (20LB PR)

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.

CROSSFIT
WARMUP
Eccentric Dorsi-Flexion 3 sets, 10 reps/set/side

20 PVC Pass Throughs
10 PVC Squat Pass Throughs
10 PVC Sots Press
10 Push Ups
Review Floor Press

STRENGTH
In 15 minutes:
Find a 1RM Floor Press

WOD
AMRAP in 10 minutes:
10 Overhead Squats (95/65)
10 Pull Ups
30 Abmat Sit Ups

Accessory:
Banded Overhead Stretch+Shoulder Internal Rotation with Distraction

FITNESS

WARMUP
Foot drills, 5 inch worms, 5 push ups, 10 air squats.8 min

EMOM 30 DU or 10 attempts

5 min AMRAP- 3 wallball, 3 pushup, 6 wallbal, 6 push up, 9/9, 12/12
2 MIN REST
5min AMRAP- 3 pull up, 3 burpees, 6/6, 9/9
2 MIN REST
5 min AMRAP- 3 KB swings, 3 sit up, 6/6, 9/9