Friday 1/31/14

CROSSFIT:
A. 2k Row
B. 2R not for time:
10 wall-sit stick-ups
banded bully
10 spiderman lunges
posterior chain floss
10 bulgarian split squats
banded heel cord
+
1 minute of seated straight leg DB Shoulder Press
2 minutes of Box Jumps
3 minutes of Push-ups
4 minutes of Hip Extensions
5 minutes of DB Thrusters to box (box squat plus push press)
+
A. Foam roll/barbell mash any stiff bits you noticed during the wod
B. Couch stretch
C. Achilles Stretch

SHE:
A. Build to a heavy – split jerk
B1. BS @20X1 – amrap set @75%; rest 5 min
B2. BS @20X1 – amrap set @85%
C. Amrap 6 min:
1 PC (95#)
1 burpee over bar
2 PC
2 burpees over bar
3 PC
3 burpees over bar
etc…
Rest 6 min, then…
Amrap 6 min:
1 S2OH (95#)
2 TTB
2 S2OH
4 TTB
3 S2OH
6 TTB
etc…..

BEING:
A. build to a 1rm wtd pull-up
+
10min amrap
75 PS 75/55#
50 wall balls 20/14# 10′ target
25 MU

Notes:
– pull-ups must be over bar hands must be shoulder width apart record weight plus body weight
– MU finisher
– include time you finish movement prior to one you finish on (ex. wall balls 6:30) + 6 MU

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