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Friday 131108

7
Nov

Friday 131108

Essentials

Strength/Skill:
Warm Up:

  • Shoulder Mobility

Strength:

Skill:

Greg’s B-Day WOD:
For Time:

  • 3 Rope Climb
  • 30 Hand Release Push-ups
  • 50 KB Swings 55/35
  • 30 Knees to elbows
  • 30 Hang Power Clean
  • 30 DB Push Press
  • 50 Back Extensions
  • 30 Wall Ball
  • 400m Run
  • 30 Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Shoulder Mobility

Strength:

Skill:

Greg’s B-Day WOD:
For Time:

  • 3 Rope Climb
  • 30 Hand Release Push-ups
  • 50 KB Swings 55/35
  • 30 Knees to elbows
  • 30 Hang Power Clean
  • 30 DB Push Press
  • 50 Back Extensions
  • 30 Wall Ball
  • 400m Run
  • 30 Pull Up
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Shoulder Mobility

Strength:

A) Take 15 minutes to build to today’s 1-RM Snatch

B) Take 15 minutes to build to today’s 1-RM Clean

C) 2 Sets: (Perform After WOD)

  • Death March x 20 Steps

Skill:

WOD:
A) With a Partner Perform AMRAP in 5 minutes:

  • 50 Ft. Sled Push
Additional:
  • Mobility

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