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Saturday 140215

Essentials

Strength/Skill:

Warm up:

3 Sets:

:20 V-Ups
:20 Sit Up Presses
:20 Russian Twist

Strength:

3 Sets:

Shoulder Press x 5

Skill:

WOD:

For Time:

40 Wall Ball
30 MB Overhead Walking Lunges ea.
20 MB Push Ups
400m Run W/Med Ball
20 MB Push Up
30 MB Overhead Walking Lunges ea.
40 Wall Ball

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :20 V-Ups :20 Sit Up Presses :20 Russian Twist Strength: 3 Sets: Shoulder Press x 5 Skill:
WOD:
For Time: 40 Wall Ball 30 MB Overhead Walking Lunges ea. 20 MB Push Ups 400m Run W/Med Ball 20 MB Push Up 30 MB Overhead Walking Lunges ea. 40 Wall Ball	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

3 Sets NFT:

10 Box Jumps (Regionals Standards)
10 Handstand Push Ups
10 Alternating Pistols

Strength:

Skill:

WOD:

A) Functional Fitness Games 11.5ish

AMRAP in 10 Minutes:

5 Power cleans 145/100
10 Toes to bar
15 Wall balls 20/14

B) 3 Rds For Time:

20 Shoulder to Overhead 115/75
25 Pull Ups
30 KB Swings 70/55

Additional:

10 Minutes Mobility

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