WOD 6.10.15

CrossFit Bridgemill – CrossFit

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Warm-up

Run 800M then stretch on the floor, hamstring, pelvis, downward dog.

Row 400M then do all the usual stuff.

Weightlifting

Hold handstand between sets for 30 seconds

Weighted Push-ups (Warmup, 75% x 5, 80% x 5, 85% x 5)

Stack weight on back
Hold handstand between sets for 30 seconds

Metcon

S20, HPC, DL (Time)

21-18-15-12-9-6-3 : Shoulder to overhead 75/45, Hang Power Clean 75/45, Dead-lift 75/45

RX + = 95/65 (this will take a long time for most and be very painful tomorrow)

Cool Down