WOD - Friday, 3.25.2016

CROSSFIT
WARMUP

400M row 3 rounds: 3 hip down push ups 3 sumo inch worms 3 groiners each side 3 bottom of burpee 3 1 arm thruster each arm, pause for a 2 count at the top and the botto

Burpee over bar efficiency: 1) no extra hop 2) lunge step 3) turning in the air Thruster efficiency: Rest at the top Rest in the front rack When to put the bar down Everyone will be different, figure it out during the conditioning

EMOM 2 minutes of: 5 thrusters 95/65# + 5 bar facing burpees Immediately into: 15 thrusters 95/65 15 bar facing burpees 9 Thrusters 95/65# 9 bar facing burpees

Rest 5 min

4 rounds: 20 RKB Swings 53/35# 10 pull ups

Sub ring rows for pull ups, no banded pull ups, we want speed

Immediately after completing your last pull up Recovery: Row 1k at conversational pace 1 min sciatic nerve floss each leg 1 min pigeon pose each leg 1 min groiner stretch each le

FITNESS
WARMUP

3 rnds of: 200m run, 8-8 KB high pulls, 10 push ups, 15 sit ups

A) QUAL

3 rnds (qual): 10 -10 single leg box step ups, 4 - 1/2 wall walks from push up, 5 strict pull ups (hold the top for 3 sec)

B) WOD

4RFT: 12 wallball(20/14), 10 burpees, 400m run