WOD - Monday, 7.13.2015

Great job on today's beach WOD  -- beach day!  Hope everyone had a blast.  Team challenge kicks off this week.  You'll be hearing from your coaches shortly!

CROSSFIT
WARMUP

10 Leg Swings (side to side each)
10 Leg Swings (front to back each)
Duck Walk 12 feet forward/12 feet backwards
Broad Jump/High Jump one length

Self Warm Up: With an empty barbell:
6 Front Lunges (3 each)
6 Goodmornings
6 Jumping Squats
8 Jumping Lunges (4 each with no weight)
-then-
1 minute Squat Hold with 25% of 1RM Back Squat

Guided Warm Up:
10 Cossacks (each side)
30 second Squat Hold
6 Front Lunges
6 Goodmornings
6 Jumping Air Squats
8 Jumping Lunges

1 minute Squat Hold with Empty Bar

STRENGTH
Back Squat 4x5 @77.5%

WOD
AMRAP in 10 minutes:

12 Wall Balls
10 Pull Ups
8 Deadlifts 185/115

Accessory:
3x10 Squat PVC Pass Throughs
3x10 Weighted Cossacks
3x10 Hollow Rocks

FITNESS

WARMUP
10 x knee to chest to sprinter, 10x boot strap, 10 arm circles (forward/back/across chest) 1000m row not for time,

WOD 1
2 rounds of 10 light WallBall, 10 medball situps, 10 hanging hip taps

WOD 2
12 min AMRAP: 40 DU, 30 Wall ball, 20 burpees, 10 pull ups,