WOD 1.28.15

Main – CrossFit

Warm-up

Move quickly, 20 minute times will occur in the WOD.

CFSilos 2015 – 1 (No Measure)

Row 200M

50 Singles

Spiderman stretching each hip as much as you can

10 Burpees

10 Ring Rows

Butt Kickers

10 PVC Jerks

10 PVC Cleans

Calf Stretch

Shoulder Mobility with the band

10 Push-ups

Weightlifting

Catch up on 20RM. If you haven’t done:

20 RM Back Squat, Push Press or Dead-Lift

110%,120%,130% or re-do of 20RM BS

110% or 120% of 20RM Push Press

110% or 120% of 20RM DL

Do one of these, and record performance. If you are caught up then… the push-ups are back.

Push Ups (8 Minutes of push-ups! )

Metcon

Wall Balls and Pull-ups (5 Rounds for time)

5 Rounds:

20 Wall Balls (20#/14#)

10 Pull-ups

Rest 1 minute

RX + – Chest to bar pull-ups

Record your splits and report your work time for each round. Don’t include the rest.

Cool Down

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