WOD - Monday, 5.4.2015

CROSSFIT
Run 400m

10 Lateral Leg Swings (each leg)
10 Front Leg Swings (each leg)
5 Bull Dogs
10 Samson Lunges

With an empty bar:
10 Goodmornings
10 Deadlifts with 3 second eccentric (down)

*Focus on core and scapula engagement and position on eccentric.

Strength
In 20 minutes, build to a 3RM Block Deadlift.

The bar will start on blocks or 45lb plates. (Only use blocks with black top, do not use blocks that do not have the black matting as you will break them)

1 minute Ankle Banded Distraction between each set.

WOD
For Time:

800m Run
-then-
21-15-9
Box Step Ups (24/20)
Kettle Bell Swings (70/53)
-then-
800m Run

Accessory: 3 rounds for quality:

10-20 Hollow Rocks
15 Wall Balls (heavy or to high target)
30 sec. Couch Stretch (each leg)

FITNESS (11AM, 7PM)

Warmup
Banded Ankle mobility (2min each leg),
Heel raises 20 on each leg.
10 Kossacks,
5 x boot straps,
3x inch worm.

WOD 1
3 rounds
10 air squats
10 sit ups
10 pushups

WOD 2
21 box jumps 
21 wall ball 
800m run
15 box jump 
15 wallball 
400m run
9 box jump 
9 wall ball
200m run