WOD - Thursday, 6.4.2015

Post-wod destruction!

Post-wod destruction!

CrossFit Kids Sunday Sessions are continuing during the summer.  The 4-7 grade group will meet 5:15 -6:00pm June 14, and 28; July 12, 19, and 26; and Aug 2.  Other students are welcome to join the current group.   Pick up the registration form at the front desk!

In addition there is a sign up sheet at the front desk for PreK - grade 3.  Coach Molly is looking to add classes for the younger crew 3:15 - 4:00 and/or 4:15 - 5:00 on the same dates as above.  Feel free to call her at  516-850-5628.

CROSSFIT
WARMUP

10 PVC Pass Throughs
10 PVC Pass Throughs at sticking point
10 PVC Overhead Squats
10 PVC Squat Pass Throughs

With an empty bar:
2 sets of 5 Push Press with pause in the BOTTOM of the dip+5 Push Press at regular pace

STRENGTH
In 18 minutes, find a 3RM Push Press

WOD
"Nancy"
5 Rounds:
400m Run
15 Overhead Squat (95/65)

Accessory
3 rounds NFT:
5 Strict Chin Ups
10 Push Ups

FITNESS (11AM)

WARMUP
1 min of doube unders, Ankle flexion 2 x 10 on each leg,

3 rounds of
10 hollow rocks,
10 lemon squeezes,
10 sit ups
3x 10 (on each leg) KB box step ups

15 min AMRAP: 30 Double Under, 15 Wall ball (20/14), 7 pull ups