WOD - Thursday, 2.4.2016

What's Happening

1.  February Attendance Challenge --- you workout -- you get free stuff.  Make sure to sign-in for class to get credit towards the proshop
2.  Sign-up for the Open @ games.crossfit.com -- we will be hitting these workouts every Saturday as a community and top scores win prizes from awesome sponsors.  
3.  Lil Riki will be hosting a flexible dieting meetup this Friday.  Details on the white board.


10 Alternating Push up shoulder taps 20 second pronated bar hang 10 inch womrs 20 second supinate bar hang

With a partner: Double KB overhead hold 7 burpees 10 air squats 3 rounds each


PART A) Superset: 1) 3x5 Press from Split starting with empty and increasing weight each set if possible 2 )3x3 Clean Pull Unders same weight as above

PART B) Superset: 1)3x5 Clean Lift Offs (3 seconds up-3 second pause-3 seconds down) increase weight each set 2)3x3 Hang Clean + 1 Jerk from above knee same weight as above

PART C) 3x2 Pause Clean + 1 Full Clean and Jerk


WOD: 7 rounds for time:
1 "heavy" clean and jerk
5 Goblet squats 70/53#
7 RKB Swings 70/53#

Weight for clean and jerk should be heavy but doable ~75% 1RM Record load and time.


2 rounds: 1 length of walking samson lunges, 2 lengths side shuffle, 10 air squats, 12 beat swings


8 min EMOM: 20 - 30 DU


20 min AMRAP: 5 pull up, 10 push up, 15 squats