11/11/2015 - WOD with Warriors

ANNOUNCEMENTS

11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

15 min EMOTM - Jerk 1 Rep
70% x 1 x 5
73% x 1 x 5
76% x 1 x 5

SKILL

Jerk Dips
Work to 100# over 1RM Jerk
5 total reps

WOD

"Armistice"

9 minute AMRAP (As many rounds as possible)
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

More info:
http://www.teamrwb.org/get-involved/wodwithwarriors

CASH OUT


N/A

MOBILITY

Everything

RESULTS