WOD 4.7.14

Main – CrossFit

Warm-up

Garage Games WORLD 3 (No Measure)

2 Rounds NOT for time –
200M Row
100 Single Unders
40′ of each: butt kickers, frankensteins, burpee broad jump
10 push-ups
10 sit-ups
10 GHD back extensions

Weightlifting

Weighted GHD Sit-ups (4 X 8-12 – Hold weight at chest)

Record if you go ALL the way back, or only partial for your future reference. Alter load as necessary, record heaviest 1 X 8 or more. KB works well here. Control on the way down!

Metcon

AMRAP – Pull, FS, KBS (AMRAP – Reps)

12 Minute AMRAP
5 Pull-ups
10 Front Squats 95#/65#
(pay attention to depth and ext at top)
15 KBS (1.5 pood/ 1 pood)

Cash Out

20 revolutions of swinging kip on pull-up bar. Chest through to legs forward is one revolution. Break them up as desired, but work towards a constant swing.

Cool Down

Coaches Choice

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