WOD - Monday, 1.25.2016

CROSSFIT
WARMUP


30 jumping jacks, perform 5 feet together hops every 10 reps 10 sumo stance inch worms with a push up each rep Sprinter stance stretch with jump switch 30 sit ups

With a PVC: 10 shoulder pass throughs in a split jerk stance, each leg 10 Overhead Split squat each leg 10 alternating jumping lunges

Split Jerk: Foot work without bar Practice with an empty bar

STRENGTH

In 12 minutes, Build to a heavy: Power clean + 2 front squat + 1 Split Jerk

(set up boxes and rowers during rest periods for WOD)

 Rest 3 minutes

WOD
4 rounds: Row 500M 10 box jumps 24/20" 8 Deadlifts 225/155# Rest 2 min

Score is slowest time. In big groups partner people of similar skill

FITNESS (11AM, 7PM)

WARMUP
2 rounds: 1 length broad jump burpee, bear crawl, samson walking lunge, side shuffle x2, 10 air squats, 10 push ups

WOD 1

8 min AMRAP: 200m row, 12 wall ball, 12 KB swings

WOD 2

3 rounds of: 1 min max effort wall ball (20/14#), 30 sec rest, 1 min max effort wt. situp (45/25#), 30 sec rest, 1min max effort pullups, 2 min rest