WOD - Friday, 1.15.2016

CROSSFIT
WARMUP

3 shuttle runs Samson walking lunge 1 length of the gym Walking lunge + elbow to instep 1 length of the gym Duck walk 1 length of the gym

With a PVC: 10 shoulder pass throughs 10 OHS 10 shoulder pass through in bottom of squat 10 OHS with coach dictating length of pause at the botto 

STRENGTH - Barbell Cycling:
EMOM for 5 min: 7 OHS
Rest 2 min
EMOM for 5 min: 5 OHS
Rest 2 min
EMOM for 5 min:
3 OHS

Starting from the ground TNG Weight should be challenging but manageable and increase every time the reps go down

Partner WOD:

20 shuttle runs
10 x 10 burpee to plate
10 x 20M walking lunges
10 x 20 air squats
10 x 20M Farmer carry 140/106#

FITNESS (11AM)
WARMUP

5 burpee pull up, 12 beat swings, 10 boot straps, 1 length of each: walking samson stretch, inch worm + 1 push up,
A) QUAL

3 rounds (QUAL): 20 R KB swings, 20 OH walking Lunges, 10 Ring rows

B) WOD

4 RFT: 20 DU, 12 box jumps, 10wall ball (20/14)

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