WOD 4.29.14

Main – CrossFit

Warm-up

Garage Games WORLD 1 (No Measure)

3 Rounds NOT for time:
100M Run
20 Wall Ball Cleans
40′ of Frankensteins
10 KB Snatch or Swing (left arm)
20′ of Butt Kickers and 20 ‘ of spiderman
10 KB Snatch or Swing (right arm)

Weightlifting

Behind The Neck Press (4 X 8-12 – record heaviest 1X8)

Behind the neck is the best way to develop a good overhead finish position. This is where every jerk should end up. Get comfortable pushing from behind the neck and you will better know how to jerk heavy load.

Metcon

Run/Row Push-up (5 Rounds for reps)

5rounds:
400m Run/Row +AMRAP Pushups in remaining time of total of 3 minutes.
Rest 3min between rounds.

RX Men = chest touches floor for every rep
RX Women = from toes, elbows get to a 90 degree bend
Preferably a running WOD.

Cool Down

Pec release with LAX ball, stretch shoulders, and close grip bar hangs.

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