WOD - Monday - 6.22.2015

CROSSFIT
WARMUP
Run 400m

20 Toe Touches
5 Squat Thoracic Rotations (each side)
10 Push Ups
10 second Hold Bottom of Ring Dip

Self Warm Up: Build up to 60% of 1RM Back Squat


Guided Warm Up:
5 Air Squats+30 second Bottom of Squat Hold
-rest 1 minute-
5 Jumping Air Squats+30 second Bottom of Squat Hold

With an empty barbell:

1 set of 8 1 1/4 squats with 5 second negative.

Back Squat 5x5 @ 60% of 1RM"Nasty Girls”

3 rounds:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Muscle Up Scales:
-5/3/1 Muscle Up per round
-Bar Muscle Ups
-7 Beat Swings+7 Ring Rows+7 Ring Dips per round


ACCESSORY:
-Cool Down 5-10 minutes of aerobic activity
-3x8 Reverse Overhead Lunges each (45/25)
-20 Slow PVC Pass Throughs
-3x5 Kossacks each side
-1 minute Pike Stretch

FITNESS (11AM, 7PM)

WARMUP
2 rounds of 200m run, 10 push ups, 5 inch worm, 10 beat swings, 10 burpees

12 min EMOM A) 8 strict pull ups, B) 12 push ups, C) 15 KB swings(70/53), D) 30 sec ring support

12 min AMRAP- 12 wall ball (20/14), 12 burpees, 6-6 KB thrusters (35/26)