WOD - Friday, 1.8.2016

Holiday Party is tonight at Speakeasy -- pay up if you haven't already!  There is no 6PM class tonight!

WARMUP
Bear crawl 1 length of the gym forward,
1 length backward Crab walk 1 length of they gym forward,
1 length backward Walking lunge
1 length of they gym forward, 1
length backward
10 shoulder circles each direction
5 inch worms or wall walks

With an empty bar: 30 second hold overhead 1 min alternating front rack elbow raises. 6 shoulder press 8 push press 10 push jerk

STRENGTH

Barbell Cycling:
EMOM for 5 min: 7 shoulder to overhead
Rest 2 min
EMOM for 5 min: 5 shoulder to overhead
Rest 2 min
EMOM for 5 min: 3 shoulder to overhead

Starting from the ground.

All reps TNG from the front rack Weight should be challenging but manageable and increase every time the reps go down

WOD
5 rounds: 10 Toes to bar 12 Front rack Forward lunges 135#/85# 2 Rope climbs

Scale TTB to knee raises, keep kip rhythm or GHD sit ups if shoulders are achy Scale lunge weight Scale rope climbs to 6 banded or strict pull ups

FITNESS (11AM)

2 lengths of: samson walk, side shuffle, high knees, bear crawl, then: 10 boot straps, 10 beat swings, 10 leg swings

A) Qual

3 rounds for QUAL: 15 hollow rocks, 15 lemon squeezes, 5 wall walks up and down

B) WOD

15 min AMRAP: 12 med ball squat clean, 10 burpee, 8 dips

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