WOD - Monday, 4.18.2016

CROSSFIT

WARM UP: 1 minute Max Double Unders (If you maintain one unbroken set through the minute, continue for a max. LEADERBOARD WORTHY!)

With a Heavy KB: 10 KB Sumo Deadlifts 10m 1 arm Carry (left) 10 KB Single Leg Romanian Deadlifts (5 each side) 10m 1 arm Carry (right) 10 KB Deadlifts 10m 1 arm Carry (left) 10 Russian Swings 10m 1 arm Carry (right) 10 KB Sumo Deadlift High Pulls

STRENGTH: Deadlifts Endurance Bias Group: 4x20 Unbroken @ 35% of 1RM with 1 minute rest

Strength Bias Group: 1x7@70% 1x5@80% 2x3@85% Regrip and pause at the bottom is good to go. No more than 10 seconds between reps. 2-3 minutes rest between sets.

WOD: AMRAP in 10 minutes: 5 Power Cleans@50%
2 Rope Climbs (or 6 Jumping Pull Ups)
30 Double Unders (or 60 singles)

COOL DOWN: (Want to be ready to go hard on Tuesday? Don't skip this!) 5 Cat Camels 30 second Sciatic Nerve Floss each leg 5 Inch Worms hold 5 seconds in pike position

FITNESS

A) 3 rnds (quality): 12 squat press out (26/18)- hold the bottom for 3 sec, 12- 12 high pulls, 5 strict pull ups (hold the top for 3 sec), 20 hollow rocks

B) WOD: 12 min AMRAP 12 push ups 24 Wall balls (20/14#) 10 burpees 200m ru