Thursday 7-02-15 WOD

Mobility and massage go hand in hand... 

Thursday 7-02-15 WOD 

CrossFit:
A.
20 Min Build
1 Thruster to push press to push jerk to split jerk=1 Repetition

Build to the heaviest weight you can successfully complete while maintaining the above movements.
once you fail twice at a weight back it down to 80 or 85% of your max lift completed and continue to get in some repetitions before the 20 min clock runs out.

B.
For Time
15-10-5
Squat Cleans @ 95/135#
C2B Pull Ups

C.
3 Min Time cap
Max Du's possible in the three minutes.

Fitness:
A.
3 Rounds NFT
10 KBS 60/80#
10 Push Ups
10 Wall Balls for max height
200m Sled pull

B.
Follow as a circuit for 3 rounds
1 Min plank (forearms w. max contraction on for 10 off for 10)
1 Min hollow hold hanging from rack
1 Min Prone hold in GHD