Workout 7.1.14

Nickname: #Thunderdome

Main – CrossFit

http://www.odmp.org/officer/19182-police-officer-randal-d-randy-simmons

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Warm-up

Please, if you are able to, arrive early so you can complete the full warm-up prior to the start of class. Get after it everyone!

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Weightlifting

Front Squat (5 @ 60%, 3 @ 75%, 3 @ 85%, 1 @ 100% or greater)

WOD

Randy (Time)

For Time:
75 Power Snatches, 75#
Ladies Rx = 55#

Cashout

Metcon (No Measure)

3 Sets:
15 x GHD Sit-ups
15 x GHD Hip Extensions

Feature Video

CrossFit Class Workout