WOD - Monday, 7.20.2015


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@ 80%

WOD
30-20-10
KB Swings (70/53)
burpee Box Jump Over (24/20B


FITNESS (11AM, 7PM)
200 m run, 12 light wallball, 10 situps with a wall ball, 12 beat swings on the rings, 12 leg swings each direction
3 rounds of : 10 hanging hip taps (5 on each), 12 hollow rocks, 12 v-ups

,5 min EMOM 12 burpees, 1 min Rest,
5 min EMOM, 8 Toes 2 bar 1 min Rest
5min EMOM 10 Wall balls (20/14)