Thursday WOD{9/18/14}
Main – CrossFit WOD
Warm-up
(No Measure)
7 Rounds of:
1 Burpee, 1 Push-up, 1 Jumping Jack, 1 Sit-up, 1 Handstand
Then: Practice movements/setup for WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
21 minute Running Clock:
3 min AMRAP:
15 RKBS (70/53)
20 T2B
25 OHS (95/65)
30 P.Cleans (same bar)
35 Squat Jumps over Bar
40 V-ups
Rest 1 min then..
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
15 RKBS (70/53)
20 T2B
25 OHS (95/65)
30 P.Cleans (same bar)
35 Squat Jumps over Bar
40 V-ups
Rest 2 min then..
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP:
15 RKBS (70/53)
20 T2B
25 OHS (95/65)
30 P.Cleans (same bar)
35 Squat Jumps over Bar
40 V-ups
* start over from the beginning each amrap
Cash-Out
3 X 1 min Plank hold