WOD - Monday, 3.7.2016

Vin finishing 16.2! Great job to everyone who took it on.  can't wait to see what comes up for 16.3!

Vin finishing 16.2! Great job to everyone who took it on.  can't wait to see what comes up for 16.3!

ALL 16.2 SCORES ARE DUE!  Make sure to submit them to games.crossfit.com. -- Leaderboard @ https://games.crossfit.com/lboards/result?id=1115970



CROSSFIT
WARMUP

BAREFOOT MONDAY: In expectation of warmer weather, which results in more running/jogging both in and outside the gym AND the epidemic of weak feet in America we will performing every Monday's warm up and strength without shoes to strengthen our atrophied intrinsic foot muscles. If your someone who suffers from "Plantar fasciits", "Achilles Tendinitis", or any other foot or calf pain, this will help you.

Walk on the outside of your feet 2 lengths of the gym Walk backwards on your toes 2 lengths of the gym Then: 10 feet together hops 10 squat + thoracic rotation 10 boot straps

With a pvc: 5 shoulder pass throughs 5 push press 5 thrusters 5 OHS


STRENGTH
Superset 20 minutes:
1) 5 push press + 5 Front squats: 5 x 5 increasing weight each round, build to a heavy 5
2) Turkish get up: 5 x 1 each arm , build to a heavy
3) 5 kips on the bar and the rings

WOD: In 10 minutes perform as many reps as possible of:
10 Thrusters 95/65#
2 bar muscle ups
10 OHS 95/65#
2 ring muscle ups

Scale weight on the bar but the athlete should only use 1 bar Scale bar muscle ups to 6 CTB pull ups Scale ring muscle ups to 6 ring dips Band as necessary



FITNESS (11AM, 7PM)
WARMUP


Tabata side shuffle, air squats x6, 2 rnds of: 10 beat swings, 12 boot straps, 14 wall balls (lighter)

A) Qual

3 rounds (qual): 14 squat KB press outs, 10-10 KB high pulls, 10-10 strcit press, 20 hollow rocks

B) WOD

4RFT: 10 burpee over box, 20 wt situps (25/10#), 10-10 KB clean & Jerk (53/35#)