WOD - Thursday, 6.18.2015

Kev getting SWOLE

Kev getting SWOLE

ANNOUNCEMENTS
*** We've had a lot of gear being left out after group class, open class, and performance care sessions.  Please remember to put everything you use away.  Don't make the burpee rule comeback!

*** Signups for the Total on Saturday are available at the front desk.  Please sign-up if you plan to total.  It's going to be awesome!

CROSSFIT  **** ROPE CLIMB DAY -- WEAR PROTECTION ****
WARMUP

Row 250m
20 Band Pull Aparts
15 KB Swings (35/26)
30 sec. Pull Up Bar Bottom Hang
30 sec. Barbell Overhead Hold

STRENGTH
Strict Press 4x3@65% of 1RM

EMOM for 12 minutes:
A-Row 10 Calories+5 Burpees Over Rower
B-20 Double Unders+10 Kettlebell Swings (53/35)
C-AMRAP Rope Climbs

Score=Total Rope Climbs

FITNESS

WARMUP
2 rounds of 10 leg swings (each Leg), 10 hollow rocks, 5 inchworms, 5 boot straps, 10 kossacks, 10 walking samson stretch

20 min AMRAP 8 toes 2 bar, 12 wall ball (20/14), 20 Air squats, 400m run