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Saturday 131221

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

4 Sets:

Supine Row x 6-10 @2111
Strict Knee to Elbow x 6-12

Skill:

WOD:

With a Partner Perform For Time:

50 Burpee
50 Slam Ball
100 Lateral Stick Jumps
40 Burpee
40 Slam Ball
80 Lateral Stick Jump
30 Burpee
30 Slam Ball
60 Lateral Stick Jump
20 Burpee
20 Slam Ball
40 Lateral Stick Jump
10 Burpee
10 Slam Ball
20 Lateral Stick Jump

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 4 Sets: Supine Row x 6-10 @2111 Strict Knee to Elbow x 6-12 Skill:
WOD:
With a Partner Perform For Time: 50 Burpee 50 Slam Ball 100 Lateral Stick Jumps 40 Burpee 40 Slam Ball 80 Lateral Stick Jump 30 Burpee 30 Slam Ball 60 Lateral Stick Jump 20 Burpee 20 Slam Ball 40 Lateral Stick Jump 10 Burpee 10 Slam Ball 20 Lateral Stick Jump	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:

Strength:

2 sets NFT:

Muscle-Ups x 6-9/3-6 unbroken reps
KB Snatch x 8 ea
Alt Pistols x 16-20

Skill:

WOD:

For time:

50 Back Squats 135/95
40 Pull-Ups
30 Shoulder to Overhead 135/95
50 Front Squats 85/65
40 Pull-Ups
30 Shoulder to Overhead 85/65

Additional:

3 sets:

GHD Sit-Ups x 15-20
10 Minutes Mobility

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