WOD 10.28.14

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
2 rounds of 10 reps, followed by PVC work for the shoulders, including behind the neck presses.

Weightlifting

Push Press (3 X 4)

Metcon

Death By Pulls and Pushes (AMRAP – Reps)

Every Minute on the Minute –

1 Strict Pull-up

1 Push Press @ 50% of 1 rep max

on the second minute do 2 of each, on the third do 3 of each, until failure.

Time goal (8-14 minutes).

Record Total reps
perform ring rows with no strict pull-ups, or if you have good kipping pull-ups, perform those. Use inside bars so that you can do the push press from the rack. Move quickly wasting no time.

Cash Out

Metcon (Time)

2 Rounds:

4 Alternating Turkish Get Ups (35/20)

9 Box Jump Overs 24/20 (ok to touch top)

200M Run

Cool Down

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