WOD - Wednesday, 7.29.2015

CROSFIT
WARMUP

Self Warm Up: 5 sets starting with an empty bar. Increase to light weight.

1 Clean Lift Off+1 Clean Pull Under+1 Full Clean with 3 sec. pause Above Knee

Guided Warm Up: With an empty bar

5 Clean Lift Offs
5 Hang Clean Pulls (Above Knee)
5 Hang Clean Pulls (Below Knee)
5 Hang Power Snatch (Below Knee)
5 Front Squats
5 Full Cleans (below knee)

Review complex for 3 sets.

STRENGTH
In 18 minutes, go as heavy as possible:

3 Position Clean (Top Down)
1 from Above Knee+1 from Below Knee+1 from the Floor

All into full squat or as low as possible.

WOD
With a partner:

In total, broken up in anyway, both may work at the same time.

100 Toes to Bar
100 Burpees

FITNESS
WARMUP

400m run, 10 arm circles forward/ backward/ across the chest, 5 inch worm +2 push ups, 10 air squats

3 rounds of 10 beat swings on the rings, 10 ring rows, 10 ring transitions, 10 dips

Partner WOD: With a partner complete as rounds as possible in 20 min
Partner A runs 400m while Partner B performs 40 DU, 30 sit ups, 20 Air Squats, 10 wall ball (14/20#) Partner A will continue where B left off. Keep track of your rounds together.