• Coach Colin’s 37th Bday WOD

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Coach Colin’s 37th Birthday WOD (Time)

    Run 800m

    31 x WallBalls 20/14

    10 x OH Lunges 45/25

    31 x KB Swings 50/35

    Run 800m

    31 x Snatch 95/65

    10 x OH Lunges

    31 x Floor Press 95/65

    Run 800m

    31 x Ring Dips

    10 x OH Lunges

    31 x Burpees

    Run 800m

    *Scale to partner WOD, Partners run together.

    **37 Minute time cap

    Weightlifting

    Part B:

    6×1 Clean Complex

    1 x Clean Pull

    1 x Clean

    1 x Push Jerk

    1 x Split Jerk

    Warm up to 60%

    then 60% to 85% climbing 6 sets

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