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Warm up:

Run 400m

bootstraps

butt to wall  

shoulder mobility  

3x wall climbs

15 air squats

15 pull ups

10 clapping push ups

25 sit ups

 

Strength:  deadlift

8 @ 65%

6 @ 70%

4 @ 80%

3 @ 85%

2 @ 90%

10 @ 60 %

WOD:

tabata rounds of: 

- 1 arm OHS (switch each set)  (35/25)

- box jumps (24"/20") 

- Russian twists (20/14)

- ring rows

 

* sorry guys...no video today. My internet is down and I'm doing this with my phone! Try this though...we'll be using kb but you get the idea. 

http://youtu.be/nB7jNvT7mYE

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com