WOD - Wednesday, 3.2.2016

CROSSFIT
WARMUP


Row 250M 5 inch worms 10 paused wall balls
Warm up your deadlift to weight you will use in the workout

IWT Wednesday

Part A) 3x800m at 2k pace Rest as long as it took you to row

Rest 3 min from the end of your last row

Part B) 3 rounds for time: 5 Deadlifts @ 65% 1RM 20 wall ball 20/14#

 Rest 5 min

Part C)  
20 thrusters 65/45# 20 sit ups 20 Power snatches 65/45# 20 sit ups *This should be unbroken!
Scale and rest between sets accordingly

FITNESS (11AM, 7PM)
WARMUP

3 rnds: 2 x side shuffle, 2 x high knees, 10 inch worm + 1 push up, 10 hollow rocks, 10 beat swings

A) WOD 1

8 min EMOM: 5 toes 2 bar, 8 wall balls (20/14)

B) WOD 2

12 min AMRAP: 8 pull ups, 20 DUs, 30 Wt. situps