WOD - Sunday, 5.17.2015

Community Fitness (10AM)

Warm Up - 200 meter run, 15 Push-ups, 30 second top of plank hold,

200 meter run holding a med ball 20/14, 15 wall balls, 30 second hand stand hold

With a partner -
Each Pair shares 1 pet rock that is ALWAYS being held or thrown (20/14 med ball).
400 Meter Run,
50 Wall Balls,
400 Meter Run,
40 STRICT HSPU,
400 Meter Run,
50 Wall Balls,
400 Meter Run,
100 Hand Release Push-ups,

Scaling Options for HSPU - Kipping > up to 2 ab mats > barbell shoulder press 95/65 > barbell shoulder press lighter weight.

Performance Care (11AM)

Warm up: 60M Farmer Carry 140/106# 30 second bar hang 10 paused goblet squats 35/26# KB 10 steps overhead walking lunge 45/25# plate

3 rounds Test: 1 arm KB press 1 arm muscle snatch

WOD: max effort KB press weaker arm match effort KB press stronger arm 20 reps brachiation 20 steps overhead walking lunge

45/25# max effort KB muscle snatch weaker arm 
max effort KB muscle snatch stronger arm

20 M bear crawl
10 (Feet elevated) ring pulls