WOD 3/2/2015

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

Gymnastics

Handstand Push-ups (3 sets of 5 – best hspu you have, 1 set max reps)

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
best possible hspu and pistols

Alternate WOD below IF fumes or dust are bad.

“McG” (Time)

30 medball burpees

400m run with medball

30 medball situps

400m run with medball

30 overhead lunges with medball

400m run with medball

30 wallball shots

400m run with medball

30 medball burpees
you can use a slam ball, you can estimate height for wall ball on the ew wall if open.

Cool Down

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