WOD - Thursday, 9.10.2015

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CROSSFIT
WARMUP

1 minute Max Double Unders
5 Elbow to Instep + Straight Leg + Rotation
5 Cossacks (each side)

With empty bar:
10x 1 Goodmorning + 1 Back Squat
-rest, then-
10 Back Squats at 33x2 Tempo

STRENGTH
Test 3RM Back Squat

WOD
5 Minutes Max Burpee Box Jumps (24/20)
-rest 2 minutes-
4 minutes Max-Accumulated Plank Hold
-rest 1:30-
3 minutes Max Power Snatches (135/95)
-rest 1:00-
2 minutes Max Double Unders
-rest :30-
1 minute max
Toes to Bar

FITNESS (11AM)

WARMUP
500m row, 10x leg swings in each direction, 1min couch stretch, 1 min bottom of the squat, 10x kossacks, 10x sciatic n floss.

Double unders 8 min EMOM

50-40-30-20-10 Double Unders/Goblet squats (53/35)

after each set is completed run 200m