140730 Wednesday

Airplanes & handstands- two of Thomson's favorite things!  :)

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12:
1-arm OHS,
Good Morning,
Plank Burpee Lateral Box Step Over, Slammer.

Strength Development

Spend 18 minutes circulating through A1-3:

A1. : Axle Front-Rack Walking Lunge (x 10-16 Steps Alternating )

A2. : Kettlebell Swing w/1s OH (x 10-16 )

American KBS with 1 second hold when KB is fully overhead.

A3. : Row 30 seconds (Calories)

Post combined calories from all sets.

Partner WOD

One parter works through the full sequence AFAP while the other rests. Once each have completed a round that is scored as two rounds.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

10 Slammers (NTE 30/20lbs)

8 Plank burpee lateral Box Step-over (NTE 24/20″)

50ft Bear Crawl