WOD - Monday - 6.1.2015

CROSSFIT
WARMUP

250m Row
5 Inch Worms
10-15 Beat Swings
5 Squat Thoracic Rotations
5 Candlesticks

STRENGTH
In 20 minutes, find a 3RM Deficit Deadlift

*1 minute Ankle Dorsi-Flexion with Banded Distraction between each set

WOD
10 Burpees
15 Pull Ups
20 Box Jumps (24/20)
25 Squat Cleans (135/95)
20 Box Jumps (24/20)
15 Pull Ups
10 Burpees

Accessory:
3 rounds NFT:
10 GHD Sit Ups
5 Jumping Lunges (each leg/alternating)

 

FITNESS

2 rounds of: 10 leg swings on each leg, 10 beat swings, 10 hollow rocks, 10 sit ups, 5 inch worms

16 min EMOM Stations
1. Bottom of the dip for 30 sec,
2. Handstand against the wall for 30 sec,
3. L- hang from the bar for 30 sec,
4. Hollow rocks for 30 sec.

12 min AMRAP: 10 toes to bar, 15 push ups, 20 KB swings (53/35)