WOD 2.11.15

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

Hang Power Clean (4×3 HPC heavy attempts)

Don’t try to “copy” your starting position from what you have seen. Try to push yourself down and into this position based on an upright chest and back.

Metcon

KBs and the kitchen sink (AMRAP – Rounds and Reps)

16 minute AMRAP

10 KB swings (1.5/1.0 pood)

10 burpee box jump overs (24/20)

50 double unders

30 walking lunge steps

Rx+= 2/1.5 pood, wall ball overhead lunges (20/14#)

Cool Down

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