DATE – Sunday – STRENGTH
Warm-up/Mobility)
2 x 50’ Partner Carry each – walking, not running
Junkyard Dog
10 Wall Angels – slow and controlled
Olympic Wall Squat x 2 mins
WOD A) Snatch: 20 mins to establish a 1RM
WOD B) Clean & Jerk: 20 mins (remainder of class) to establish a 1RM
DATE – Sunday – WOD
Warm-up/Mobility)
Dynamic Lengths, lower body focus
Banded shoulder stretch
WOD A) CrossFit Games 2011 WOD “THE END”
20 Calorie Row
30 Wallballs 20/14lb
20 Toes to Bar
30 Box Jumps 24” (Girls use 24” also)
20 SDHP 115/75lb
30 Burpees
20 Shoulder to Overhead 135/95lb
500m Sandbag Run (modified from sled-pull)
*Complete a 3 min AMRAP, rest 1 min, complete a 6 min AMRAP, rest 2 mins, complete for time. You will be scored on each AMRAP as part 1, 2, and scored on your time to complete the workout as part 3.
