WOD 9.5.15

Main – CrossFit

Warm-up

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

Shoulder Press (5 EMOM 3 Mintues)

Push Press (4 EMOM 4 Minutes)

Push Jerk (3 EMOM 5 Minutes)

Metcon

Sprint Clean Ladder (Weight)

10 Minute Time Limit
Start at 50% of your 1 RM Clean.
Every successful clean you add weight to your bar, but no more than 10# at a time.
Final score is your best clean within 10 minutes.

You can power or squat clean.

NO MORE THAN 10# AT A TIME

Cash Out

First – 20 Second Hollow Hold and 10 Kipping Swings then metcon –

Metcon (Time)

50 Push Press for time
45#/35# (naked ladies bar will count)

There must be a dip drive, no strict press allowed, and no jerk.

Cool Down

Hip flexibility, shoulder mobility with LAX ball on the ground in the shoulder blade.

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