WOD - Wednesday, 5.6.2015


CROSSFIT

Warmup

Row 250m
5 Inch Worm Push Ups
Duck Walk 1 length
10 Tuck Jumps
Duck Walk 1 Length

With an empty bar:
10 Sumo Deadlifts with 3 second eccentric.

X-WOD
Every 90 seconds for 10 sets:

3 Dynamic Sumo Dead Lifts
2-1-2-1-2-1-2-1-2-1 Knee Jumps

Deadlifts between 50-60% of 1RM Deadlift

EMOM for 16 minutes:
A-Row 250/200m
B-10 Goblet Squats (70/53)
C-8 Burpees
D-Max Power Cleans in 20 seconds (155/105)

Accessory:
Accumulate 5 minutes in the bottom of a squat.

FITNESS (11AM, 7PM)

Warmup
400 m run,
10 leg swings (each Leg),
10 beat swings,
10 hollow rocks,
10 superman rocks

EMOM 12 min:
even min: 1- 2 rope climbs,
odd min: 10-12 dips

6 RFT
7 toes to bar 
10 goblet squats (26/35),
14 KB swings 35/53