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. 



Test Side Splits

3 minutes each side, Super Couch Stretch

2 minutes Hamstring Floss

2 minutes each side, Side Splits 



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 



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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