WOD - Tuesday, 5.19.2015

Memorial Day Murph heat signups are up at the front desk.  Sign-up is mandatory if you want your choice of start times.  The Hero WOD Murph celebrates a local hero and represents no better way to honor him then taking on this WOD for Memorial Day.

CROSSFIT
Warmup
3x10 Eccentric Dorsi Flexion (each leg)
20 Lateral Arm Swings
20 Forward Arm Swings
10 push ups+15 second hold at bottom
5 Shoulder Rotations (top of push up postion)

4 Rounds for Quality: (20 minutes)

-30 second Overhead Hold @100% of 1RM Strict Press
-20 Hollow Rocks (Allow multiple sets if necessary to complete hollow rocks)
-8 Strict Ring Dips (Ring Dips are STRICT and for QUALITY, not time. Try to control your lockout and turn out at the top)
-5 Ring Rows with 3 second eccentric (Use elevated feet to make ring rows more difficult. Next step is to add weight/vest.)

Pre-WOD:
5 Snatch Lift Offs
5 Muscle Snatch
5 Power Snatch

AMRAP in 5 minutes:
20 Double Unders
3 Power Snatch (135/95)

AMRAP in 5 minutes:
10 KB Swings (53/35)
10 Abmat Sit Ups

Accessory Work
5 Shoulder rotations=the breakdance warm-up

FITNESS (11AM)

WARMUP
5 min row,
10 beat swings,
10 leg swings on each leg,
10 hollow rocks,
5 inch worms,
10 boot straps

3 rounds of
10 hollow rocks 
10 sit ups
10 lemon squeezes
20 HSPU
30 burpees
40 box jumps 
50 situp 
60 KB swings (53/35)