Tuesday 1/23/18

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Tuesday

Warm Up / Mobility:  

Strength:  EMOTM 3 Strict Press, 2 Push Press, 1 Push Jerk

   Min 0-4, 3 Strict Press, Min 5-9, 2 Push Press, Min 10-14, 1 Push Jerk

*Increase wt every minute

WOD  

In 20 min

Part A)     21-15-9

DB Snatches (50/35)

Burpee over DB

---Rest Exactly 2 Min---

Part B) With Remaining Time AMRAP     

10 HR Pushups

10 KB Lunges (53/35)

15 Sit-Ups

15 KBS (53/35)

*Record time for 21-15-9 and Rounds and Reps for part B

Extra Credit

Death By Wallball Wave (14# Ball to 10/9ft)

CrossFit Heights