WOD - Monday, 8.17.2015

Such a great day on the beach!  We hope everyone had a great time working out and then catching some rays.

CROSSFIT
WARMUP

Run 200m

5 Goblet Squats with 3 second pause
20 Toe Touches
10 Single Arm KB Front Squats (5 each)
5-10 Strict Toes to Bar
10 Single Arm Overhead Squats with 3 second pause (5 each)

-Moderate/Lightweight KB depending on ability

With an empty bar:
10 x 1Goodmorning+1 Back Squat
With 25% of 1RM Back Squat:
10 Tempo Squats 33X2

STRENGTH
Back Squat 4x3@92% of new 5RM

WOD
"Kettlebell Isa-Grace"

-30 KB Snatches (70/53)
-30m KB Single Arm Overhead Carry
-30m KB Single Arm Farmer Carry
-30 KB Clean & Jerk (70/53)

*Perform 5 burpees every time you put down the KB
All from hang position. Switch arms as necessary.

FITNESS
WARMUP
3 rounds of 10 burpees, 10 situps, 10 air squats. Then 10x boot straps + rotation, 5x inch worm, 10x beat swings, 1 length of walking samson stretch

WOD 1
3 rounds of 10 toes to bar, 10 dips, 200m run

WOD 2

 4 RFT: 25 weighted situp, 20 KB swings (53/35), 12 burpee pull up