WOD - Wednesday, 4.1.2015

Let's hear it for this hunk -- Officer Brian Eidens saving the day!  Read the story @ http://liherald.com/longbeach/stories/LBPD-officer-heads-off-unconscious-motorist,65477?page=1&content_source#.VRoDYEAXb1c.facebook

Congrats also goes out to June, Ginny, and Greg Tricola -- all qualifying for the Masters Regional this May.  They'll knock out several workouts over one weekend here in the gym for a chance to make it to the CrossFit Games.  Amazing job guys!

Results!

CROSSFIT

WARMUP
Banded Shoulder Warm Up

2 rounds:
10 Push Ups
30 second Pull Up Bar Bottom Hang

Strength:
5x5 Strict Pull Ups
Add weight if possible
5x5 Seated Double KB Strict Press (do not sit against the wall, do a weight that allows you to maintain a straight back without support)

*Done as a superset (alternating).

WOD
For time: 100 Wall Balls (30/20)
Every break=6 Ring Dips

FITNESS (11AM, 7PM)

Warmup
5x boot straps- hold each
bottom squat position for 20 seconds.
Spinter stance, 10 circles, 10 front knee extensions- other leg - each leg

3 rounds of
10 leg swings (each leg),
15 jumping jacks,
10 push ups,
5 inch worms,
10 burpees

Parnter WOD:
EMOM perform 4 burpees

Complete before you move on
Part A) 150 Wall Balls (split it up how you like),

PART 2) complete 4 rounds-partner 1 rows 250 while partner 2 does 21 KB swings (53/35), 12 pull ups:

PART 3) 50-40-30-20-10 DU and situps.