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Thursday 7/28/16

27
Jul

Thursday 7/28/16

Warm up

3x:

12 Shoulder PT

10 Around the World

8 Overhead Squats

6 Burpees

 

Burgener Warm Up

 

Strength

Build to heaviest set of:

2 Hang Power Snatch

1 Snatch Balance

2 Overhead Squats

 

WOD

CrossFit Games WOD – Event 9 “The Seperator”

12 Strict Handstand Push-ups (or ring push ups)

15 Back Squats (185/155)

20 burpees

9 Strict Handstand Push-ups (or ring push ups)

18 Front Squats (155/115)

20 burpees

6 Strict Handstand Push-ups (or ring push ups)

21 overhead squats(115/85)

20 burpees

 

Cool Down

Scorpion Shoulder Stretch 1 minutes each side

 

EXPRESS WOD

Run 500m then 50 each:

Plate Thrusters

Walking Lunges with Plate OH

Plate Ground to Overhead

Run 500m

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