WOD for 17 AUG 2016

0500 and 1130 CrossFit at the usual spot

0630ish Olympic lifting at the usual spot.

 

Here are the OPs for today:

 

Warm Up:

Run, 200 m

Single Arm Overhead Walk,

Run, 200 m Single Arm Overhead Walking Lunge Step, 25 ft

Sprint, 100 m

 

WOD 1:

Complete as many rounds as possible in 20 mins of:

Airdyne Bike or row, 500 m

Handstand Walk, 80 ft

***Everytime you come down on your HS walk it is 5 burpees. If you cant do the HS walks quite yet do 1 min of HS holds.

 

Strength:

1 Jerk, pick load

Every 1 min for 15 mins.

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