WOD - Thursday, 10.1.2015

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CROSSFIT
WARMUP


10 Bottom Half Burpees
5 Inch Worm + Yoga Push Up
5 Shoulder Rotations each side
10 Jumping Air Squats

STRENGTH

3x3 Front Squats with pause at bottom @ 65%
3x3 Clean Pulls @ 110% of 1RM Clean

WOD
7 Rounds:
10 Wall Balls (20/14)
Run 200m

*****Prep for 1RM clean next week

FITNESS

WARMUP
500m on the rower, 10 beat swings, 10 boot straps, 10 kossacks, 10 leg swings, 10 arm circles

3 rounds of: 12 hollow rocks, 15 situps, 200m sprint

3 rounds of: 1 min max effort pull ups, 1 min rest, 1min max effort box jumps, 1 min rest, 1 min max effort burpees, 1 min rest