WOD - Monday, 8.10.2015

Congrats to Mike Skudin!  The Long Island Lizards won the MLL Championship!

CROSSFIT
WARMUP
Run 200m
5 Elbow to Instep w/Rotation
5 Squat Thoracic Rotation
Duck Walk 12 feet forward/backward
10 Beat Swings (on rings if doing MU)
5 Wall Balls AHAP

Self Warm Up: With an empty bar
5 Goodmornings
5 Back Squats with 3 second pause
5 1 1/4 Back Squats
6 Reverse Lunges

30 second Bottom of Squat Hold with 25% of 1RM

Guided Warm Up: 10 Cossacks
10 Jumping Air Squats
-Same as above with no weight and empty bar for hold

Test 5 RM Back Squat
Time to go heavy!  Set a new PR today and ring the bell!
 

WOD
5 Rounds for Time:
15 Wall Balls
3 Ring Muscle Ups

MU Scale Options:
-Decrease number per round
-Bar MU
-5 Ring Rows+5 Ring Dips per round

FITNESS 

WARMUP
2 rounds of : 15 jumping jacks, 10 toes touches, 5 burpess pull ups, 10 beat swings, 10 air squats

WOD 1
3 rounds of: 15 hollow rocks, 15 lemon squeezes, 15 push ups

WOD 2
200m run, 20 burpees, 200m run, 20 toes 2 bar, 200m run, 20 jumping lunges, 200m run, sit ups, 200m run, 20 KB swings, 400m run.