Friday, 18 October 2013

*** This is Bill Scullin's "Until We Meet Again" WOD.  Please come out and say "until next time" to an awesome member of the Samurai CrossFit and Yokota Air Base communities! ***

WARM UP (15 minute time limit)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (band assisted, if necessary)
2) Hanging Knee Raises (beginner) / Knee-to-Elbows x 5
3) Kettlebell Swings x 5, 16/12kg

BEGINNER / INTERMEDIATE STRENGTH
Good Mornings:  3 x 6 – medium/heavy.

CONDITIONING
AMRAP 5 minutes:
10 Box Jumps, 24/20”
10 GHD Sit Ups (Beginners - Ab-Mat Sit Ups)
10 Overhead Squats, 95/65#

- Rest 5 minutes, then:

AMRAP 5 minutes:
10 Ring Dips (Beginners – Hand Release Push Ups)
10 Kettlebell Swings, 24/16kg