WOD 11.11.14

Main – CrossFit

Warm-up

Push – Pull (No Measure)

Row 300M

15 Push-ups

15 Pull-ups

15 Wall Balls

15 Sumo Dead-Lift High Pulls – light KB

15 Push-ups

15 Hollow Rocks

Samson Stretch
15 PVC Push Jerks

10 PVC OHS

Metcon

Metcon (Weight)

10 Minute EMOM –

Even – 10 Hand Release Push-ups

Odd – 1 Clean and 3 Push Jerks

Pick: 95/65, 135/95, 175/135
Rest 5 Minutes

10 Minutes – G2O, Step Up, (AMRAP – Rounds and Reps)

5 Ground to Overhead – 95/65

10 Alternating TALL Box Steps – 30/24

20 Double Unders
Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

10 Minutes –

5 Pull-ups

10 Wall Balls (20#/14#)

200M Run or Row

50M = 1 rep, 100M = 2 reps, 150M = 3 reps, 200M = full round

Cool Down

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