WOD - Wednesday, 8.19.2015

Check out the photos from beach day below and make sure to give Active Life Athletics a Like if you haven't already

www.activelifeathletics.com -- Beach Day! -- please tag @activelifeathletics and @supercleary if you post online

Posted by Active Life Athletics - CrossFit Island Park on Tuesday, August 18, 2015

The next Friday Night Lights will coincide with the end of the Team Fitness challenge!  Mark your calendars!!! 

CROSSFIT
WARMUP

5 Elbow to Instep + Straight Leg + Rotation
10 Cossacks (each side)
10 Bottom Half Burpees
6 Hiedens (Lateral Single Leg Jumps)

Self Warm Up: With empty bar/lightweight
3 x 1 Clean Lift Off+1 Clean Pull Under+1 Clean w/pause above knee + 1 Clean

Guided Warm Up: 5 Clean Lift Offs
5 Clean Pulls
5 Power Cleans
30 second Front Squat Hold
5 Cleans w/ pause above knee
5 Cleans

STRENGTH
Full Cleans with 3 second pause above knee:
1x3@45%
1x3@55%

Full Cleans:
1x3@65%
1x3@70%
1x3@75%
1x3@80%

WOD
15-12-9

Squat Clean Thrusters (135/95)
Burpees Over the Bar

FITNESS
WARMUP

1 min of DU, With a plate OH walking lunge, 10 ground to OH. (3 lengths of the gym floor.)

10 min EMOM: Min 1- 4: 4-8 pull ups; Min 5-10: 5-10 dips

15 min AMRAP : 40 DU, 8-8 KB clean and Jerk (53/35), 400m run