WOD - Tuesday, 7.21.2015

A giant congratulations to Christina and John Gallagher on the arrival of baby Ethan Gallagher on June 18th, 2015.  

He is perfect and we can't wait to meet him!!!



CROSSFIT

WARMUP
Run 200m
Row 200m

10 Bottom Half Burpees
5 Elbow to Instep + Straight Leg + Rotation
10 Tuck Jumps
1 minute Wrist Stretch

IWT 

** Remember this efforts should be fast and intense -- scale appropriately so you can maintain a very quick pace **

Part 1
3 rounds:
7 Power Cleans @65%
2 min row (elite goal 600/550m)
2 min rest

Rest 5 min

Part 2
3 rounds:
10 Thrusters @ 115/85
400m Run
2 min rest

Part 3
For time:
3 rounds -
10 TTB
10 V-Ups
20 Abmat Sit Ups

FITNESS

WARMUP
30 cal row, 10x inch worms, 10x boot straps, 12 ring rows(past chest),10 ring transitions
10 arm circles each direction, 10 leg swings each direction, 10 air squats warm up each skill for the

WOD
With a partner complete: 50 burpees, 100 wall balls, 50 pullups, 100 situps, 50 KB swings, 100 DU, 50 box jumps. ( you can break up the reps however you want)