10.1.15 – WOD 

  
Athlete: Corey T. performing the Windmill with a Kettlebell. This exercise is great for flexibility, core and glute activation as well as shoulder stability. Something we like to incorporate in our warm ups for these several reasons. 

Thursday/Friday

Gymnastics:

Test Side Splits

3 minutes each side, Super Couch Stretch

2 minutes Hamstring Floss

2 minutes each side, Side Splits 

WOD:

“Hall”

5 rounds for time of:

3 Cleans, 225/135

200-meter sprint

20 kettlebell snatches, Blue/Pink, 10 each arm

Rest 2 minutes

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Optional Accessory Work:

7 minute AMRAP of:

1 Ring In & Out with a 5 second pause at extension 

3 V-ups

5 Knees to Elbows

7 Hollow Rocks 

20 second Static Superman Hold 

BaseFit

WOD:

7 rounds of 2 minute AMRAPs of:

5 KB Swings

7 Toes to Bar 

9 Wall Balls

• 1 minute rest between each round
**continue where you left off on each subsequent round

***score is total reps

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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