WOD - Monday 3.28.2016

CROSSFIT
WARMUP


2 Tabata intervals each: side suffle, hold the bottom of a squat during 10 second rest walking lunges, hold Samson stretch during 10 second rest Inch worms, hold top of push up during 10 second rest jump squats

Accumulate as much time as possible in a handstand in 1 min against the wall or free standing

STRENGTH (20 Mins)
Find a max for the Bear Complex: 1 power clean 1 Front squat 1 shoulder to overhead 1 back squat 1 shoulder to overhead from behind the neck

WOD: 4 rounds 10 cleans @ 50% 1RM clean 30 DU 10 shoulder to overhead @ 50% 1RM clean

FITNESS

A) WOD 1

6 min AMRAP: 12 ring rows, 8 dips, 6 burpees, 20m OH walking lunges (45/25)

 WOD 2

4 RFT: 10 toes 2 bar, 10 box jump over, 20 KB swings (53/35)