WOD 11-10-2016


WOD

A. Back Squat – Cluster Set with 5RM
3|5×2|’20|3″
1-0-1-0

B. 14 Min. EMOM of:
– Odd Min.: 6 Thrusters 43/30kg
– Even Min.: 9 Toes to Bar

– Rest 3 Min.

3 Min. AMRAP of:
– Max Effort Burpees

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Specialty Class: CrossFit@ThePark

A. Dynamic Mobility & Movement Prep

B. Run to Basketball Court
– 2x Suicide Sprint – 5,10,15,20
– 2x Line Killers
– 1 Min. Rest between the sprints

C. 3 Rounds for Quality
10*15*25*50 reps of:
– KB Two Arm Swing (USA) 24/16kg
– * 30 Sec. Rest
– 2 Min. Rest between the rounds



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