WOD - Wednesday, 1.13.2016

Congrats to Coach Kait on hitting a 185 snatch during today's 5PM class -- three years in the making!  And a huge congrats to everyone else who took on the 1RM test today.  Whether you PR'd or not you brought your a-game and that's what these test days are all about

Congrats to Coach Kait on hitting a 185 snatch during today's 5PM class -- three years in the making!  And a huge congrats to everyone else who took on the 1RM test today.  Whether you PR'd or not you brought your a-game and that's what these test days are all about

CROSSFIT
WARMUP

With a KB:
20 RKB swings
10 1 arm RKB swing each arm
10 Goblet Squat
10 KB Swing
10 1 arm thruster each arm
20 SDHP

3 rounds
10 squat jumps for height 10 second hollow body hold 

IWT

3 rounds, rest 3 minutes between rounds:

Complete as many rounds as possible in 3 minutes:
7 KB swings 70/53# 7 box jumps 24/20"

Goals: Move fast while controlling breath. Try to improve each round. Report total reps each round

Rest 5 min

 3 rounds 60 seconds work, 30 seconds to rotate and rest: 1) Assault bike for calories 2) Hollow body hold 3) Row for calories 4) Hold top of hip extension on GHD 5) Double unders

FITNESS (11AM, 7PM)
WARMUP

WOD 1

6 min AMRAP: 30 DU, 15 sq clean wall ball (20/14)

WOD2

12 min AMRAP: 10 burpee over box, 20 Wt situps, 10 HR push up