WOD 1.7.15

Main – CrossFit

Warm-up

10 Each –

Sit-ups, burpees, hollow rocks, box jumps, squats, Spiderman Stretch, Superman

Weightlifting

Squat Clean (5 X 3 @ 60% 1RM)

Metcon

Garage Games 1 – 2015 – Double KB (Time)

RX = 1.5 pood/1.0 pood (RX in comp)

RX + = 2 pood/1.5 pood (Elite in comp)

50 Double Unders

40 KB Swings

50 Double Unders

30 Pistols

50 Double Unders

20 KB Snatches (one arm, touch ground btw reps)

50 Double Unders

10 KB one arm OHS

2 times single unders (not RX)

Cash Out

20 kipping swings, working towards greater height at the back/top of the swing.

Cool Down

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