WOD 1.6.15

Main – CrossFit

Warm-up

CFSilos 2015 – 2 (No Measure)

10 Jumping Jacks

10 Squat Jumps

10 Burpees

Batman – 1 minute

Samson – 30 seconds per side

Shoulder Mobility with BAND

10 PVC OHS

10 Split Jerks PVC

10 Hang Squat Cleans PVC

Weightlifting

Push Press (work up to a 20RM push press )

Metcon

Garage Games 1 – 2105 – DO WORK (Time)

Set sleds outside of front door 95#/45# (135#/95# RX +) – your choice

and 2 Kettlebells or two Barbells loaded as heavy as possible up to two at 135#/95#

Run sled down to stop sign past SIP and back.

15 Ground to Overhead Choosing Either – 95#/65#; 115#/75#; 135#/95# (RX +)

Run Sled down and back again, then grab KB’s or Barbells and Farmers Carry them down to the sign and back.

15 Ground to Overhead (same weight)

Farmers Carry down and back and DONE.

Cash Out

50 Hollow Rocks

Cool Down

Stretch Legs

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