WOD - Friday, 7.31.2015

CROSSFIT
WARMUP

Run 200m

10 Beat Swings
10 Bottom Half Burpees
High Knees one length
Butt Kicks one length
High Jump/Broad Jump one length
Walking Samson Lunge one length*

Pre WOD Accessory Work
If you have team accessory work to do, get it done. Otherwise:

Single Arm Farmers Carry for Max Distance in 2 minutes @20% of 1RM Deadlift
(each arm) Goal is 200m.

Full recovery between arms.

-Then-

Accumulate 5 minutes in the bottom of a squat.

HERO WOD FRIDAY


"Randy"

75 Power Snatches (75/55)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

 

Watch Dan Bailey crush Randy in 2:18 at Regionals -- who is going to beat this guy?


Accessory:
2 rounds
1 minute seated Pike Stretch
1 minute wrist stretch

Fitness (10AM)

WARMUP
200m run, 10 leg swings each directions, 10 arm circles (forward/back/across your chest), 10 boot straps, 1 min couch stretch
Go through each movement of the

WOD
200m run ,100 air squats, 80 DU, 60 situps, 40 burpees, 20 Toes 2 bar, 40 Burpees, 60 situps, 80 DU, 100 air squats, 200m run