9.6.15 WOD NOTES

Explosive Strength

Mobility: 5min

3:00 – 4:00 Keg Stretch

Dynamic Warm Up: 5min + Snatch Warm Up

WOD: 30min

Mike Worth’s 42nd Birthday Complex!
**Celebrate with Mike at the 12 noon ML class, beat him in his Birthday WOD and he will make you a gin and tonic on the spot!**
200m Run
2 Complexes
400m Run
4 Complexes
600m Run
6 Complexes
800m Run
8 Complexes
1000m Run
10 Complexes
1200m Run
12 Complexes
**Weights (95,65) (Masters 40+ 75,55)
**Complex = Power Snatch + Hang Power Snatch + OHS
There is no time cap today, budget 30min. Athletes should move through the first several rounds of the complexes quickly, using the run as recovery. If not Rx Athletes should use a weight that they can complete 4 complexes unbroken. Note that these are ‘Power Snatches’. Note that there are masters weights listed.

Cool Down Stretch: 2-3min

$ Out

4 Rounds
20sec. Hollow Rocks
20sec. Superman Holds
20sec. Rest


Sunday 9.19.15 – “The Other CrossFit Total”