WOD - Friday, 3.11.2016

The ladies after crushing 16.2 -- time to take on 16.3!

The ladies after crushing 16.2 -- time to take on 16.3!

CROSSFIT
WARMUP


200M run Samson lunge 1 length of the gym, inch worm 1 length of the gym 10 beat swings 10 cycles of wrist flossing

2 rounds: 1 arm KB Overhead Carry 40M each arm 10 KB swings 10-10 1 arm KB snatch each arm 5-5 1 arm overhead squat

A) Wrist mobility - Flexion/Extension, Pronation/Supination

4 min

B) Kipping and Bar muscle up Technique

5-10 min

C) EMOM 5 Min 5 Muscle snatch + 1 Bar MU or attempt OR 5 Muscle snatch + 3 (Jumping) CTB Pull ups Weights: RX: 75/55# Scaled: 45/35# Masters: 65/45#

WOD: In 15 minutes complete:

4 rounds: 20 1 arm overhead squats 53/35# 10 burpees

Then: Max Calories on the Rower in the time remaining

FITNESS
WARMUP

200 m run, 3 rounds With a KB: 4 lengths of OH walking (on each arm), 10-10 high pulls, 10-10 strict press, 10-10 thrusters, 10 swings

A) WOD

20 min EMOM: 1. 12/ 10 cal row, 2. 12 box jumps, 3. 6 ring rows + 6 dips, 4. 200m sprint, 5. rest.