Thursday WOD{9/18/14}

Main – CrossFit WOD

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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