WOD 1.23.15

Main – CrossFit

Warm-up

Garage Games WORLD 6 (No Measure)

100M row

5 turkish get-ups

5 wall balls

200M row

4 turkish get-ups

4 wall balls

300M row

3 turkish get-ups

3 wall balls

10 PVC OHS

10 Pull-ups

10 Push-ups

Couch Stretch (30 seconds per leg)

Standing hamstring stretch (toe touch and hold for 10 seconds X 5 attempts)

Weightlifting

Hang Squat Clean (5 X 3 @ 50-65% of 1RM Clean)

If you are experienced, move up to 65%, beginners stay at 50% of 1RM. Work speed from the hang, pulling to FULL EXTENSION before dropping to the squat.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Cash Out

Death by 40′ (rounds of 2) (AMRAP – Rounds and Reps)

Move up in 2’s. In the first minute, run 2 lengths. In the second minute, run 4, in the third run 6 until you can no longer complete all required runs.

You will score in rounds and reps.

If you make it to the round of 12 runs, it is the sixth round (1 =2, 2 = 4, 3 = 6, 4 = 8, 5 = 10, 6 = 12… etc).

However many runs you get in that round will be your reps. So if in the round that requires 12, you only get 10 runs in, your score is

6 Rounds and 10 Reps

Cool Down

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