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WARM UP:

Row Bike or Jump Rope 2 Min

2 RNFT
10 KB Deadlifts + 5 Russian Swings
10 Pushup Plus + 5 Pushups
10 Beat Swings + 1 Wall Walk

Thoracic and Spiderman MOB

Athletes choosing SPORT WOD begin warming up Power Clean

Athletes choosing FITNESS WOD complete the following practice with a Light KB:

3 RNFT
3 KB Cleans on R & L
3 KB Push Press on R & L
3 Burpee to Pullup Bar (practice most efficient technique)

PART 1:

Choose CrossFit or Strength Option

FITNESS

15-12-9-6-3 for time of:
Cals Rowing
KB Clean R & L
KB Push Press R & L
Burpee to Pullup Bar
Run 1 Lap

Rx 53/35

15 Cals Rowing…15 Cleans on R, 15 Cleans on L…15 Push Press on R,
15 Push Press on L…15 Burpees to Pullup Bar…Run 1 Lap

SPORT

This WOD is for Experienced CrossFitters Choose Wisely. Keep track of
your Rounds on a Notebook Today and Put your Scores on the Board!

“HOLLEYMAN”

30 rounds for time of:
5 Wall Balls 20/14 10’/9′
3 HSPU (strict or kipping, head to floor)
1 Power Clean 225/155 or 205/135

OPTIONAL CORE CASH OUT:

Get a Partner and a Stop Watch

2-3 RNFT

60 sec Plank Hold on Rings

30 sec Side Plank Hold on Elbows Each Arm

60 sec Plank Hold on Elbows with Bumper on Back

30 sec Side Plank Hold Arm Extended on Each Arm

P1 works while P2 rests.

OR

STRENGTH

3 Rounds

A1. Barbell Reverse Lunges with Barbell on Back 6-8 Reps Each Leg
0:60 Rest
A2. Strict 2 Arm Seated DB Press* 8 Reps @ 22X2 (2 sec lower, 2 sec
pause, explode up, 2 sec pause at top)
0:90 Rest

*be sure to perform these at the prescribed Tempo

3 Rounds

B1. Single Leg Box Squat 6 Reps Each Leg (lower into the squat with
both legs, and explode up with single leg)
0:60 Rest
B2. Close Grip Bench Press 6-8 Reps @ 2111
0:60 Rest
B3. DB Hammer Curls 8-12 Reps @ 2111
0:60 Rest