WOD - Wednesday, 1.27.2016

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CROSSFIT
WARMUP
6 Alternating Tabata rounds: Feet together hopping DU or DU attempts

10 leg swings each leg 10 inch worms `+ push up 10 beat swings 10 squats 2 rounds

IWT Wednesday!

PART 1

3 rounds, rest 45 seconds between each round: 15 TTB 10 Deadlift 115/75# 5 Snatches 115/75#

Scaled: 15 hanging knee raises 10 deadlifts 85/55# 5 ground to overhead 85/55# Score is slowest time

Rest 3 min

PART 2
4 rounds, rest 1 min between rounds 15 wall balls 20/14# 10 burpees 5 shoulder to overhead 135/85#

Rest 5 min

PART 3
5 rounds: 10 lemon squeezes 10 hollow rocks 30 unbroken double unders

scale DU to 10 DU attempts

FITNESS (11AM, 7PM)

WARMUP

1 min DU, With a PVC: 20 pass thrus, 10 cirlces with each arm, 10 pass thrus in a squat, 30 sec bottom of the squat, 15 thrusters, 15 OH squats.

EMOM

8 min EMOM: 20 - 30 DU (if you cant do DU sub 10 attempts + 4 burpees)

WOD

4 Rounds: 1min on; 30 sec transition 1. Assult bike for Cal, 2. hollow rocks, 3. DU, 4. front plank, 5. Row for cal. (split up the grp by 3's)