WOD - Thursday, 4.2.2015

 Now offering massage by appointment. 40% off your first massage of any length in April. Thursday nights and Saturday mornings. Schedule with Rachel 

Now offering massage by appointment. 40% off your first massage of any length in April. Thursday nights and Saturday mornings. Schedule with Rachel 

 

Results from a nasty wallball WOD!

Remember, this coming Friday kicks off Hero WOD Friday.  To make sure you're bringing your warface... @supercleary will be shooting at every class.  Yes.... every class.  Including 6am.  There better be 20 of your sweating faces in every class!  

THURSDAY CROSSFIT

Warmup
Row 250m
10 Inch Worms
30 second Pull Up Bar Bottom Hang

With empty bar: 1 set

5 Goodmornings
5 Push Press from Behind the Neck
5 Clean Lift Offs
5 Hang Power Cleans
5 Push Jerks

1 set of each:
3 Power Cleans from Hip+3 Push Jerks with pause at bottom of dip
3 Power Cleans from Above Knee+3 Push Jerks
3 Power Cleans with pause Above Knee+3 Push JerksIn

Strength
In 15 minutes

3 Sets:
1 Hang Power Clean+1 Power Clean w/pause+1 Push Jerk

Then, in remaining time, as heavy as possible:

2 Power Cleans+1 Push Jerk

(Note: Has to be a push jerk)

"Dice"
10----->1 Deadlifts (245/165)
1 Rope Climb between each round of deadlifts

Time Cap: 12 minutes-scale deadlift weight accordingly. -- The WOD is not intended to be a beat down. The deadlift weight should be something manageable

FITNESS (11am)

Run 400m,
10 legs swings (each leg),
5 inch worms + 2 push ups,
5x boot straps,

3 rounds 10 PVC OHS,
10 PVC thrusters,
20 jumping jacks

16 min EMOM

odd min- 6 pull ups, 12 single arm SDHP (6 on each arm) 53/35
even min- 20 DU, 15 KB swings 53/35