WOD - Tuesday, 9.29.2015

CROSSFIT
WARMUP
Run 200m
Row 200m

20 Toe Touches
12 Lunges (6 each)
Burpee Broad Jump 1 lengthIWT

IWT TUESDAY
Part 1
5 rounds with 2 minutes rest:
3 Power Cleans@70%
6 Alternating Pistols (70/53)
1 min Row for meters

*Scale to regular pistols or weighted lunges.

Part 2
3 rounds with 2 minutes rest:
15 KB Swings (70/53)
2 minutes Burpee Box Jump Overs (24/20)

Part 3
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

FITNESS (11AM)

WARMUP
400m run, 12 leg swings in each direction, 1 length samson walk, 1 length inch worm, 1 length walking lunges, 20 air squats, 1 min bottom of the squat

12 min EMOM: A) 6-6 KB box step up, B) 30 sec plank hold, C) 6 light wallball (ass to grass)

4 rounds for time:10 burpee over box, 12 toes to bar, 300m run