WOD - Monday, 8.24.2015

Friday Night Lights is this Friday!  Be there! 

CROSSFIT
WARMUP

Run 200m

5 Goblet Squats with 3 second pause
20 Toe Touches
10 Single Arm KB Front Squats (5 each)
15-30 second Ring Support
10 Single Arm Overhead Squats with 3 second pause (5 each)
15-30 second Bottom of Ring Dip

-Moderate/Lightweight KB depending on ability

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

STRENGTH
3x3@97% of new 5RM Back Squat

WOD
"Power Elizabeth"

21-15-9

Power Cleans 135/95
Ring Dips

Optional scale up: Ring dips on high rings

Watch the Big Boys take this one on in the Final of the 2013 CrossFit Games



FITNESS (11AM, 7PM)

WARMUP
400m run, 2 rounds of: 10x single arm KB swing, 10x Single arm High Pull, 10x kossacks

8 min EMOM: A) 6 strict pull ups, B) 6-6 lateral box step up

WOD
50-40-30-20-10 Wall Ball (20/14), Box jump, KB swings (53/35)