WOD - Wednesday, 9.23.2015

*** Results from today will be posted tomorrow.  

CROSSFIT
WARMUP

10 Bottom Half Burpees
Duck Walk 12 feet forward
Duck Walk 12 feet backward
8 Wall Balls as high as possible
1 minute wrist stretch

With an empty bar:
5 Clean Deadlift negatives (5 seconds from top down)
5 Power Cleans
5 Front Rack Lunges (each leg)
5 Front Squats
5 Squat Cleans

E2MOM for 20 minutes:

1 Squat Clean

Begin at 50% and work up. Miss=drop the weight down for the next set. DO NOT exceed 95%.

WOD
Frantastic:

21-15-9-15-21

Thrusters (95/65)
Pull Ups

*15 minute time cap. Scale accordingly.

FITNESS (11AM, 7PM)

WARMUP
400m run, 1 length samson walking stretch, 1 length inchworm+1 yoga push, 1 length walking lunge. 10 kossacks, 10 boot straps

12 min EMOM: A) 8 burpee, B) 30 sec plank hold, C)200m sprint, D) rest

8 min AMRAP 12 wall ball (20/14), 8 toes to bar,