11/22/2015

11/22

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30

Warm Up Wod
Roll Shoulders
10 Push Ups / HS practice
Upright Squat holds
Pulsing upright Squat holds
Squat jumps

Shoulder Press
1-1-1-1-1-1-1@70,80,85,90,95,95+,95+

3rds
15 Pullups
15 OH Burpees
40 WB

50 Bar SDHP for time

AAB
Banded Jerk
10*2@55-60 rest 60 sec between

4 rds
10-15 C2B
5 Snatch Grip Deads to knee @ max
20-40 ft HS Walk

8 min AMRP
10-20-30-40-50....
WB
Half rep G2OH 75/55