WOD - Thursday, 7.23.2015

CROSSFIT
WARMUP
Run 200m
10 Beat Swings
5 Squat Thoracic Rotations (each side)
10 Push Ups
6 Wall Balls as high as possible

Self Warm Up: 3x3 Clean Lift Offs+ 3 Clean Pull Unders + 3 Shoulder to Overhead with empty bar/lightweight

Guided Warm Up: 6 Clean Lift Offs
6 Hang Power Cleans (below knee)
6 Front Squats
6 Shoulder to Overhead
6 Hang Squat Cleans (below knee)

Review complex with coach for 2 sets.

STRENGTH
In 15 minutes, go as heavy as possible:

1 Hang Squat Clean (below knee)+1 Shoulder to Overhead

WOD
"Cindy"

AMRAP in 20 minutes
5 Pull Ups
10 Push Ups
15 Air Squats

Coach's scores to beat from this month:

Rob-25
Kait-23+11
Keith-23+6
Mike and Ilch will go today in class!
Cleary - 47

FITNESS

WARMUP
250 m row, foot drills, 10 boot strap, 10x kossacks.

ENDURANCE
4x 400 m run - rest 3min between sprints.

WOD
15 ring rows, 15 KB swings, 15 situps 4 rounds for time.