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CrossFit Coquitlam WOD September 4, 2013

Countdown is on to the next Whole 30 Challenge. We start this Saturday. Kick-off BBQ at the gym after the Noon WOD.

Today’s Workout
Warmup
20 Dowel Dislocates => 10 step duckwalk forward => back that duck up 10 steps => 3 Broad Jumps => use the wall or pullup structure and hold the bottom of a squat for 30 seconds => hip capsule distraction (30 sec per side) => jog around the bean counter’s office

Strength
Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Strict Chest-to-Bar Pull-Ups x 6 reps
Rest 90-120 seconds
(Build up to the heaviest clean + thrusters possible over the course of the five sets)

WOD
5 X Kettlebell Swings (50/35)-RX (35-45/25-35)-Perf (25/15-20)-Fit
30 X Box Jumps (24″/20″)-RX
10 X Kettlebell Swings
25 X Box Jumps
15 X Kettlebell Swings
20 X Box Jumps
20 X Kettlebell Swings
15 X Box Jumps
25 X Kettlebell Swings
10 X Box Jumps
30 X Kettlebell Swings
5 X Box Jumps

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