WOD - Tuesday, 7.28.2015

CROSSFIT

Run 200m
Row 200m

10 Bottom Half Burpees
20 PVC Pass Throughs
20 Band Pull Aparts
10 Box Jumps increasing in height

IWT:
(Remember to scale accordingly on this... these efforts should be fast!)

Part 1
7 Squat Snatch @65% - 2 min row 600/550 - 2 min rest

Rest 5 min

Part 2
10 Deadlift @55%- 5 box jumps 30/24 - 400m run - 2 min rest

Part 3
For time:
Accumulate 3 min of Ring Support (Top of Ring Dip)

FITNESS (11AM)

WARMUP
500m row, 12 ring rows, 10 GHD situps, 10 inch worms, 10 kossacks

3 rounds of: KB10 box step up (each leg), 60m farmers carry each arm, Row 1000m,

3 rounds of 10 pulls, 20 KB swings (35/53#), 30 Wall ball (14/20#)