WOD - Wednesday, 6.24.2015

CROSSFIT
WAMRUP
Run 200m
5 Bulldogs
5 Elbow to Instep+Cossack (each side)

2 sets: 5 Knee Jumps+5 Wall Balls (as high as possible)

Self Warm Up: 3x5 Clean Pull Unders with empty bar/lightweight
Build up to working weight.

Guided Warm Up:
With an empty bar:
10 Hang Clean Pulls
10 Hang Power Cleans
10 Front Squats
10 Hang Squat Cleans

STRENGTH

1 Hang Power Clean+2 Hang Squat Clean@55-65% of 1RM Clean (whichever is heaviest)

WOD
In 12 minutes:
Run 800m
30 Front Squats (135/95)
20 Toes to Bar
10 Box Jumps (36/30)
5 Clean and Jerks (135/95)
In the remaining time, AMRAP Wall Balls (20/14)

FITNESS (11AM, 7PM)
Foot drills + general stretching

WOD 1
Run 1200m for time

WOD2
4 RFT 8 HSPU, 12 Goblet squats (53/35), 16 Burpee pull up