WOD 8.26.15


CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Shoulder Press (5,5,3,3,1 – record heaviest completed set)

Metcon

KB Runs (4 Rounds for reps)

Against a 2 Minute CLOCK – Run 200M, KB Swing for reps, 1.5 pood, 1.0 pood; Rest 2 minutes

Against a 3 minute CLOCK – Run 200M, KB Snatch for reps, 1.5 pood, 1.0 pood (alternate as desired, take from the floor); Rest 3 minutes

Against a 4 minute CLOCK – Run 400M, perform 10 KB Swings and 10 KB snatches back and forth for reps;

Rest 4 Minutes

Against a 5 minute CLOCK – Run 800M, perform 10 KB Swings, 10 KB Snatch, 10 KB SDLHP around and around for reps.

Cool Down