WOD: 1.16.18

CrossFit Invasion – CrossFit Classes

Warm-up

The CrossFit Warm-up (PERF) (No Measure)

2 rounds of 10-15 reps of:

Atlas Stretch (30 seconds)

15 Overhead Squat with light bar or PVC

15 GHD Sit-ups

15 Hip/Back-extensions or Glute-Ham Raises

Max Rep Strict Pull-ups (up to 20)

Max Rep Strict Dips (up to 15)

Dynamax Standing Rotational Wheel Drill (No Measure)

6 Side Underhand Throws, alternating

10 Standing Knee Strikes

6 Side Underhand Throws, alternating

10 One-arm Chest Passes, L

6 Side Underhand Throws, alternating

10 One-are Chest Passes, R

6 Side Underhand Throws, alternating

10 Bowling Strikes, alternating

6 Side Underhand Throws, alternating

W.O.D.

Push/Pull (AMRAP – Reps)

For Total Reps

Max Rep Shoulder Press (135/95#)

Max Rep Strict Pull-ups

Max Rep Push Press (135/95#)

Max Rep Chest to Bar Pull-ups

Max Rep Push Jerks (135/95#)

Max Rep Kipping Pull-ups

Rest as necessary between sets.