WOD - Monday, 5.18.2015

 Congrats to Keri and Joey on their engagement!  

Congrats to Keri and Joey on their engagement!  

CROSSFIT
WARMUP


20 Wall Balls
5 Elbow to Instep w/rotation (each side alternating)
20 Single Leg Toe Touches
30 second Squat Hold

STRENGTH
In 20 minutes, find a 3RM Pause Squat

1 minute Ankle Dorsi-Flexion with Banded Distraction between each set

Pre-WOD:

With an empty bar:
5 Power Cleans
5 Front Squats
5 Thrusters

WOD
5 rounds:
7 burpees
5 Power Cleans (165/110)
3 Front Squats
1 Thruster

Accessory:
3x12 Lateral Step Ups (each leg)
3x10 Hip Extensions (add weight if possible)
3x30 second Side Plank (each side)No strict time on the pause, just make sure there is a clear stop of movement and limited if any bounce out of the hole.

FITNESS (11AM, 7PM)

200 m run, Foot Drills, 5x inch worm + 1 push up

3 rounds of 10 air squats, 20 mountain climbers, 30 situps 400m row

4RFT
25 Wall Ball (20/14),
20 Dynamic Push ups (one hand on a plate, switch hand each round),
16 Goblet lunges (8 on each leg, 53/35),
Cash Out
400 m run