WOD - Tuesday, 5.10.2016

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CROSSFIT

Warm Up

8 Minutes for Quality (Breathing Rate Stays below 5 breaths per 20 seconds) 8 1 Arm Russian Kettlebell Swings Each Arm 45/25 2 Wall Climbs 5 Strict Toes to Bar (sub knees above hips) 30 Seconds Bottom of an Air Squat

Jacked and Tan

A) For time: 42-30-18 Medball cleans 21-15-9 Body weight bench

B) 50 GHD sit ups 40 sit ups 30 V ups 20 TT

AE Watch

A) Half "Triple Three" 1500M Row 150 DU 1.5 mile run

B) Rest 5 min

C) 6 rounds for time: 15 sit ups 30 sec front plank

FITNESS

A) 3 rounds for QUAL; 10 lemons squeezes, 10 v -ups, 10 hollow rocks 10 toes 2 bar

B) Run 400m 21-15-9 wall balls (20/14#) & sit ups, Run 200m 21-15-9- wt. Situps (25/10#) and Russian KB swings (53/70) Run 400m

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