Wacky Wednesday 11/01/2017

Announcements

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Thank you
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Wodify will no longer be available as of Monday the 6th

CrossFit Hammermill – CrossFit

Warm-up

15min..total

Alternating here between :20 seconds of a light jog and :20 seconds of active stretching.

Quad Stretch

Knee to Chest

Solider Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walking Spiderman

3 Air Squats + Broad Jump

Toe Walk

Heel Walk

Side Shuffle

High Knees

Butt Kickers

followed by…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Metcon

@16-29 Go Over WOD movements and set up for WOD

@30 start wod

Metcon (AMRAP – Reps)

4min AMRAP

21 OHSQ 95/65

21 burpee over bar

Max C2B pull-up

Rest 4 min

4min AMRAP

18 OHSQ 115/80

18 burpee over bar

Max C2B pull-up

4min rest

4min AMRAP

15 OHSQ 135/95

15 burpee over bar

Max C2B pull-up

4 min rest

4min AMRAP

12 OHSQ 155/105

12 burpee over bar

Max C2B pull-up
score = total number of max C2B pull-ups from all rounds

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