WOD 10-22-16

CROSSFIT

A. Warm Up Complete 3 Rounds. Rest as needed in between
– 5 Double KB Russian Swings
– 5 Double KB Front Squats
– 5 Double KB Push Jerks
**Use light KB if you have never done doubles. If you don’t feel comfortable just use 1 KB.
B. 3×10 Pistols (alternate 5 reps on each side) (comp weight OH)
– use this time to work on pistols if you don’t have them with any modification besides holding onto the rig.
C. AMRAP 25 – Team of 2 BREAK UP ANYWAY/ ONLY ONE WORKING
– 8 Rope Climbs
– 40 Clean and Jerks
– 30 PUSH UPS ON THE BAR
– 40 hang Power Snatches
– 600 RUN TOGETHER 
– 40 lunges IN PLACE- BAR ON BACK
******** INCREASE EVERY ROUND
1st round every barbell is (75/55) (95/65)
2nd round every barbell is (95/65) (115/80)
3rd round every barbell is (115/80) (135/95)
4th round every barbell is (135/95) (155/105)

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