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11112014 – Remembrance Day

Main – CrossFit Group WOD

Enjoy Remembrance Day! Only 9am and Noon today for WODs.

Warm-up

45 seconds of work and 15 seconds of rest:

Spiderman lunge

Forward/back jumping jacks

PVC pass throughs

Sots press (PVC or bar)

Back stroke (each arm)

Jump and land (PVC or bar)

Roll to candlestick with hands down

One arm thruster with kettlebell (each arm)

Medicine ball push-up

Burpee pull-ups

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
In teams of 2 complete “Tommy Mac”. Those attempting RX or going solo will be time capped at 35mins.

Cool Down

After your WOD, complete the following:

Couch stretch – hip opener: 4 minutes each hip (8 minutes total)

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