WOD - Friday, 11.20.2015

 We hope everyone "enjoyed" the new addition to the gym.

We hope everyone "enjoyed" the new addition to the gym.

CROSSFIT
WARMUP

With a PVC: 10 Pass Throughs
10 Squat Pass Throughs
10 Behind the Neck Push Press 10 Overhead Squats
10 SOTS Press With an empty barbell:
5 Behind the Neck Push Press
5 Behind the Neck Push Jerks
5 1 1/4 Overhead Squats

STRENGTH
EMOM for 10 minutes: 1 SOTS Press EMOM for 10 minutes: 1 Overhead Squat *try to increase weight each minute.

You should be able to go right from your last SOTS press you your first overhead squat.

"Elizabeth"

Time to take on another classic CrossFit Benchmark (yes, it is a full squat clean.  You may have done a "power" Elizabeth in the past)

21-15-9
Squat Cleans (135/95)
Ring Dips

FITNESS (11AM)
WARMUP
400m row, 400m run, 10 leg swings in each direction, 10 toe touches, 10 beat swings, 10 arm swings in each direction.

3 rounds of: 8 single arm HP (26/35), 1 length of single arm OH walking lunge- switch to other arm, 10 burpees.

3 RFT: H-R push ups, Goblet squats (53/35), KB swings (53/35)