WOD - Thursday, 7.9.2015

Two important announcements
1.  Team challenge kicks off this weekend!  Get yourself signed up!  This is going to make for a great summer!
2.  Sunday's WOD will be a beach WOD at Laurelton Blvd.  Be there by 8:45 for a 9AM kickoff.  Remember to bring beach passes!  We will also be bringing entertainment for afterwards so plan to make a beach day out of it!   The gym will be closed all day.  Take your fitness outside!

Awesome job taking on this classic CrossFit benchmark!  

CROSSFIT
WARMUP

Run 400m
5 Inch Worms + Push Up
5 Cossacks each
5 Squat Thoracic Rotations
1 minute wrist stretch

Self Warm Up: 3x3 Clean Pull Unders (empty bar/light weight)
3x1 Hang Power Clean+1 Hang Squat Clean with 5 sec. negative to hang position increasing in weight

Guided Warm Up: 10 Hang Clean Pulls
10 Hang Power Cleans
10 Front Squats
5 Hang Squat Cleans with 5 ssecond negative to hang position
5 Hang Squat Cleans

STRENGTH
In 18 minutes, go as heavy as possible:
2 Clean Deadlifts+1 Hang Squat Clean+1 Front Squat+1 Hang Squat Clean


Beat the Coach! -- See if you can beat Coaches Ilch and Mike

WOD
Row/Run 1000m
20 Burpee Box Jumps (24/20)
Row/Run 500m
15 Burpee Box Jumps
Row/Run 250m
10 Burpee Box Jumps
Run 400m

FITNESS (11AM)
200m row and 1 min static hold (front plank/L-side plank/R-side plank/ hollow hold)

MOBILITY
General Hip Mobility

WOD
200m run, 21 KB swings, 21 burpees, 200m run, 15 KB swings, 15 Burpees, 200m run,9 KB swings, 9 burpees