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CrossFit Coquitlam WOD October 16, 2013

Main – CrossFit Group WOD

Barbell Stability Warm-Up (No Measure)

Jog 400M Mobility Drills 1.Arm circles 2.Leg kicks 3.Neck Rolls 4.Hip Circles 5.Knees circles 6.Samson Stretch then: With a Barbell, do 6-10 reps: Right/Left Hand Suitcase deadlift Right/Left Hand Suitcase Lunge Right/Left Hand Barbell Squat Right/Left Hand Overhead Squat Right/Left Overhead Lunge Bar always points forward and back – AND Make SUre You Give Your Neighbor Some Uh-Oh Room!

MAX REPS PP & PULLUPS (AMRAP – Reps)

Four sets for max reps of: In five minutes, run 600 meters, and then complete as many reps as possible of: Unbroken Pull-Ups 115/75 lb. Push Press Rest exactly 5 minutes between sets.

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