Wednesday 5-8-13

 In WODs

Warm Up

CrossFit Warm Up 3×15

Skill

L Sit Pull Up

Deadlift

Burpee Box Jump Overs

WOD

7 min. AMRAP

15 Deadlifts (225/155)

10 Burpee Box Jump Overs

5 L Sit Pull Ups

After Party

Accumulate 5 min. Hollow Body Hold

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CrossFit Teens

I. Find 2RM Clean

II.  “Elizabeth”

21-15-9

Clean (135/95)

Ring Dips

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Travel WOD

6 Rounds

15 Sit Ups

10 Burpees

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Mobility WOD

5 minutes each hamstring – put ball between hamstring and chair.  Add pressure to top of thigh with hands.  Extend and flex leg at knee.

5 minutes of opening hips – choose your favorite from past wods!

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