WOD - Tuesday, 3.15.2016

Bob, beyond getting a bar muscle-up, was kind enough to shoot some great photos during 16.3 -- link @ https://longbeachactionphoto.smugmug.com/Crossfit-163-Active-Life/

Announcements!
1. T-shirt Pre order.  
We have 2 different shirts for Pre-order at the desk.  
Baseball T's and regular T-shirts/Tanks.  
Sign up at the desk for size/color.  Shirts are $20.00, you can pay cash or charge your account. 
This week is the last week to get your order in!

2. Dr. Jeremy and Dr. Sean will be hosting an Athlete Workshop here at our gym April 2nd and 3rd from 1:00pm to 6:00pm. The focus of the seminar will be about mobility and strength. Together they have been hosting many successful seminars around the country for coaches and athletes that has been very well received from everyday CrossFitters to the very competitive CrossFitter such as Brooke Wells and Jared Stevens who will be attending.  
If you are interested in attending please stop me (Anita) in the gym and I can fill in with information.  
Members of our gym will be getting a discount.

3.  Updated Games leaderboard! -- https://games.crossfit.com/lboards/result?id=1115970

CROSSFIT
WARMUP


10M walking lunge + elbow to instep 10M bear crawl 10M crab walk 10M inch work 20M side bear crawl

With a partner: Tabata leg throw downs Switch during the 10 second break 4 rounds each

Tabata supine med ball throw 20/14# Switch during the 10 second break 4 rounds each

A) Handstand push up virtuosity:
1) Tripod position with knees on elbows: hand placement, head placement, balance Goal accumulate 30 seconds in this position unbroken
2) Tripod headstand: same as above but with hips and knees fully extended Goal accumulate 30 seconds unbroken in a fully extended tripod headstand
3) Trasition: going from knees on elbows to full hip and knee extension Goal: 10 reps unbroken

4) 1 max set of HSPU

WOD:
4 Rounds for time 7 HSPU 20 Deadlifts @ 33% 1RM Deadlift 7 burpee over bar 10 OHS @ 33% 1RM deadlift

Same weight on the bar for Deadlifts and OHS, use a lesser weight than prescribed if needed Scale HSPU to pike on box

FITNESS
WARMUP


4x side shuffle, 2x high knees, 2x butt kicks, 10 leg swings in each direction, 12 beat swings, 12 boot straps 

A) 3 Rnds (Qual)

3 Rnds (Qual): 5 strict toes to bar ( hold the top for 3 sec) 3 wall walks 12 squat push outs with a light

B) WOD

6 rounds: 1 min on, 1 min rest. 10 wall balls (20/14#), burpees for the remainder of the minute (Record total # of Burpees)