WOD - Tuesday, 9.22.2015

CROSSSFIT
WARMUP

Row 200m
Run 200m

5 Shoulder Rotations each way (breakdance)
10 Arch Rocks
30 sec. Squat Hold
20 Singles+20 Double Unders (or 40 more singles)

IWT:

Part 1
3 rounds with 2 minutes rest:
5 Power Snatches@50%
400m Run

-rest 5 minutes-

Part 2
3 rounds with 2 minutes rest:
10 Goblet Squats (70/53)
For 2 minutes alternate between:
15 seconds DU's
15 second Singles

-Rest 5 minutes-

Part 3:
Accumulate 3 minutes Ring Support

*Score for Part II Total Doubles or Total Singles. Don't cheat or else.

FITNESS

WARMUP
400m run, 2 rouds of:10 leg swings in each direction, 5 burpee pull ups, 10 beat swings

3 rounds for Quality: A) 3 wall walks, B) 8-8 KB high pull, C) 1 min bottom of the squat

4 rounds for time: 10-10 OH walking lunge with Plate(45/25), 250m row