WOD 4.21.14

Main – CrossFit

World Wide WOD is only two days away!

Garage Games World 2 (No Measure)

2 Rounds NOT for time:
12 Burpees
11 Walking Lunge Steps (wide stretch)
10 Sit-ups
9 Push-ups
8 PVC Overhead Squats
7 KB Swings
6 Broad Jumps
5 Toes to bar/knees to elbow
4 jump to bar and pull-up as far as you can
3 Hollow Rocks
2 superman
1 squat held for 10 seconds

Weightlifting

Overhead Squat (Overhead Squat 3X3 – 3 second pause at bottom)

OHS – hold tight in the bottom and stay for 3 seconds before coming up.

Beginners – either do 15# barbell only, or do front squats.

Metcon

CJ, Sit-Up, KB (AMRAP – Reps)

12 Minute AMRAP
8 CJ (115#/75#)
20 Sit-up
8 KB Swings (1.5/1.0)

Cool Down

Coaches Choice

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