WOD - Monday, 1.18.2016

CROSSFIT
Warmup: 
Side shuffle length of the gym x 4 each direction Samson Walking lunge the length of the gym x 1 with an empty Barbell: 10 good morning + 1 back squat (hold the bottom for a 2 count) 30 sec bottom of the squat with the bar 10 kossacks 10 inch worms to hollow hold 1 min bottom of the squat (no bar) 10 good mornings

Strength: In 15 minutes build to a deadlift heavy seven. This doesn't need to be an all time 7RM, just some that's heavy: EMOM for 8 min: 4 Deadlifts at 90% of heavy seven for the day

WOD: EMOM for 16 min: 1) Row 20/15 cal 2) 10 TTB 3) 6 Hang power clean 135/95#, 6 burpee over bar AMRAP 4) Rest

FITNESS (11AM, 7PM)

WARMUP
10 leg swings in each direction, 5-5 knee to chest to sprinter with rotation, 10 single Arm KB swings, 12 KB sqaut push out, 10 single arm OH squats

A) 8 Min EMOM

8- 10 kipping toes 2 bar. (for those who cannot do toes to bar have them kip knees to elbow or knees to horizontal).

B) WOD

18 min AMRAP: 50 air squats, 40 KB swings (53/35), 30 box jumps, 20 burpees, 10 pull ups