WOD - Thursday, 8.20.2015

Friday Night Lights is August 28th!  Be here.  Brutal workout followed by food and drinks!

CROSSFIT
WARMUP

10 PVC Pass Throughs
10 PVC Rotations (each)
10 PVC Squat Pass Throughs
10 PVC SOTS Press
PVC Overhead Duck Walk one Length

Review/Demo SOTS Press

SOTS Press Scale Options:
1-Use 10, 5, 2.5# plate under heels
2-Snatch grip behind the neck strict press from as low as possible into overhead squat
3-Snatch grip behind the neck strict press into overhead squat

STRENGTH

0-7 minutes: Build to a 1RM SOTS Press
7-14 minutes Build to a Heavy Single Power Snatch

5 rounds:
300m Run
7 Strict Pull Ups
7 Strict Handstand Push Ups
7 Pull Ups
7 Handstand Push Ups
 

FITNESS (11AM)
 

WARMUP
400m run, 2 rounds of: 3x wall walk to handstand, 1 length walking samson stretch, 1x duck walk, 20 situps

3 rounds of: 120m farmers carry (53/35), 1 min front plank hold, 8 burpees

18 min AMRAP: 50 air sqauts, 40 sit ups, 30 box jumps, 20 burpees, 10 toes to bar, 200m run