WOD - Tuesday, 9.8.2015

Congrats to Amanda and Motisi who got married this weekend.  So awesome to see a couple that met at the gym finding a lifetime of happiness with each other!

Great job on the Labor Day 4-parter!  

Great job on the Labor Day 4-parter!  


CROSSFIT
WARMUP


Row 200m
Row 200m

10 Bottom Half Burpees
10 Beat Swings
5 Bull Dogs
1 minute wrist stretch

IWT

Part 1
3 rounds with 2 minutes rest

8 Squat Clean Thrusters @ 50% or 1RM Clean and Jerk
200m Run

-rest 5 minutes-

Part 2
3 Rounds
7 Front Squats @ 65%
2 minute Row for Meters

-rest 5 mintues-

Part 3
For Time:
30 Burpee Pull Ups

FITNESS

WARMUP
400m run, 10x KB push out (lightKB), 1min bottom of the squat, 10x beat swings, 10x hollow rocks, 10x arm cirlces in each direction

2 rounds for Quality: 3x inch worm +2 push ups, 30 sec top of ring support, 10x OH walking lunge with a plate, 30 sec bottom of dip hold

4RFT: 12 wallball(20/14), 10 burpees, 400m run