WOD - Monday, 2.7.2016

CROSSFIT
WARMUP

Row 300M 1 min Squat + thoracic rotation 1 min Inch worms 1 min kossacks 20 second pronated bar hang 20 second rest 20 second supinated bar hang

4 tabata intervals: 20 second bottom of the squat hold 10 seconds kipping

WOD
With a running Clock:

Minutes 0-10 Build to a heavy 5 front squat
Minutes 12-24
Even minutes: 7 HSPU
Odd minutes: 7 front squats @ 80% Heavy 5 for the day
Minutes 30-42: 
EMOM 1. Row 20/15 cal
2. 7 CTB Pull ups
3. Clusters 95/65# AMRAP
4. Rest

EMOM #1: We want as many people doing HSPU as possible. That said - If someone can perform a HSPU: Scale reps as needed. If no HSPU are possible: Pike push ups on box.

Scale up: Deficit until difficult Front squats: With an ideal weight, 7 reps should be completed in under 30 seconds. 

EMOM #2 Scale CTB to pull ups OR ring rows. No bands today Cluster: squat clean thruster. 

FITNESS
WARMUP

2 rounds of: 4x side shuffle, 12 bottom of the burpee, 12 mountain climers, 8 inch worms + 1 push up, 12 beat swing

A) WOD 1

ladder 2/2,4/4,6/6,8/8... 6 min of burpee jumping pull up, situp

B) WOD 2

Buy in 1000m row, 3RFT 12 Kb swings (53/35), 24 wall ball (20/14), Cash Out 500m row