WOD 8.29.14

Main – CrossFit

Warm-up

Garage Games WORLD 6 (No Measure)

100M row
5 turkish get-ups
5 wall balls
200M row
4 turkish get-ups
4 wall balls
300M row
3 turkish get-ups
3 wall balls

10 PVC OHS
10 Pull-ups
10 Push-ups
Couch Stretch (30 seconds per leg)
Standing hamstring stretch (toe touch and hold for 10 seconds X 5 attempts)

Weightlifting

Shoulder Press (5 EMOM 3 Mintues)

Push Press (4 EMOM 4 Minutes)

Push Jerk (3 EMOM 5 Minutes)

Metcon

Wall, GHD, Thrusters (AMRAP – Rounds and Reps)

12 Minute AMRAP
30 Wall Balls (20/14)
20 Thrusters (95/65)
10 GHD Sit-ups

Cool Down

shoulder pass throughs and dowel rolls, and distraction. Quad – couch stretch, and foam roll.

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