WOD - Wednesday, 6.3.2015

Classic rest pose

Classic rest pose

CROSSFIT
WARMUP
20 Russian KB Swings (35/26)
5 Elbow to Instep with Rotation
20 American KB Swings (35/26)
5 Bulldogs
5 Lateral Single Leg Jumps (each side)

STRENGTH
8x3 Dynamic Back Squat
Squats @50-60% of 1RM

3x10 Lateral Step Ups (each leg)

WOD
21-15-9
Deadlifts (275/185)
Burpees Over the Bar

*If your 1RM Deadlift is over 450/305, scale up to 315/215

If your 1RM Deadlift is under 375/255 scale down to 225/155

If your 1RM Deadlift is under 300/205, scale to 65-75% of your 1RM

FITNESS (11AM, 7PM)

400 m run, 5x 1 inch worm + 2 push ups, 10 boot straps, 10 Kossacks,

4 rounds 
Tabata Planking (front/ L side /R side)


WOD 1 : 7 min AMRAP of 200m run, 10 Burpees; (4 MIN REST)

WOD 2: 10 min AMRAP 10 push up, 10 Goblet squats (53/35), 15 KB swings (53/35)