WOD - Monday, 6.29.2015

Congrats to Rachel and Nick on their engagement today!

Congrats also goes out to Kait and Keri on sweeping every event, and the final, to take first place at the Strong is Beautiful competition.

CROSSFIT
Warmup 

Row 200m

Spiderman one length
Walking Samson Lunge one length
5 Squat Thoracic Rotations each side
10 Beat Swings
10 Candlesticks
-scale down: use hands
-scale up: weighted with med ball

Self warm up: 2 sets, first with empty bar, then with 25% of back squat:

-3 Reverse Lunges each leg
-6 Goodmornings
-6 Back Squats with 3 sec pause at bottom

6 tuck jumps between sets.

Then build up to 70%.

Guided warm up:
-5 Squat internal/external rotation each side
-Duck walk 12 feet forward/12 feet backward.
-Same as above with no barbell, then one set with empty bar.

Strength
Back Squat 5x5@67.5%

WOD
AMRAP in 5 minutes:
3, 6, 9, 12, 15...

Chest to Bar Pull Ups
Burpees

-rest 1 minute-

AMRAP in 5 minutes:
5 Thrusters (135/95)
20 Double Unders

Accessory:
3x5 Cossacks (add weight in goblet position if comfortable)
10 Slow PVC Pass Throughs
10 PVC Pass Throughs at Sticking Point
3x30m Single Arm Farmers carry (each side) @33% of 1 RM Deadlift

FITNESS (11AM, 7PM)

2 rounds of 250m row, 10 leg swings (on each leg), 10 hollow rocks, 10 push ups, 10 beat swings, 5 inchworms

6 min AMRAP 5 burpees, 10 toes 2 bar, 15 Air squats 400m run, 21-15-9 KB swings (53/35) & situps, 400m run