WOD 12.3.14

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

Weighted Pull-ups (5 X 3 – stay the same all the way through)

Bent Over Row (5 X 3 if no pull-ups)

Metcon

Karena (World Wide WOD Gym Resolutions) (Weight)

5 Minute Time Cap

60 Sit-ups as a BUY IN (these do not count towards score)

Then –

Wall Ball AMRAP scoring total weight.

Pick whatever weight ball you want, and multiple by reps for load.

10′ line cleared for men, 8′ line cleared for women.

Cash Out

Metcon (Time)

50 Ball Slams for time

Use the slam balls to throw hard at the ground, pick up repeat. Pick whatever weight you feel comfortable with.

Cool Down

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