WOD 11.21.14

Main – CrossFit

Warm-up

Garage Games WORLD 6 (No Measure)

100M row

5 turkish get-ups

5 wall balls

200M row

4 turkish get-ups

4 wall balls

300M row

3 turkish get-ups

3 wall balls

10 PVC OHS

10 Pull-ups

10 Push-ups

Couch Stretch (30 seconds per leg)

Standing hamstring stretch (toe touch and hold for 10 seconds X 5 attempts)

Weightlifting

Back Squat (3 second pause) (4 X 4 – 3 seconds in the hole)

Metcon

World Wide WOD – 2012 (AMRAP – Reps)

WWW 2012

6 Minute AMRAP –

1 Minute Box Jumps 24/20

1 Minute Thrusters 95/65

4 Minute Row For Calories

Accumulate reps for each movement (1 CAL = 1 Rep)

Full standing pause on the box. There is no transition time, so stop and start the movements with haste.

Cash Out

Hand stand practice

Metcon (Time)

1 Minute Handstand Buy In –

then:

3 rounds –

10 Burpees

5 KBS – 2 pood/1.5 pood

Include total accumulated time for handstand in time (let clock run)

Cool Down

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