Friday 04/17/2015 CrossFit Workout Macedonia Ohio

Strength:
5 x 3 weighted jumping back squats @30% BW (Land with bent knees and into soft squat to keep knees safe)

Power:
5/7 Rounds of:
-10 Sec isometric push coupled with a box jump (high)

WOD 1
Ladder of Pull-up and Slamball @20/15 (RX+ w/20 pound vest)

Minute 1 – 1 Pull-up + 1 Slamball every 30 seconds for 1 minute

Minute 2 – 2 Pull-up + 2 Slamball every 30 seconds for 1 minute

Minute 3 – 3 Pull-up + 3 Slamball every 30 seconds for 1 minute

Minute 4 – 4 Pull-up + 4 Slamball every 30 seconds for 1 minute

Minute 5 – 5 Pull-up + 5 Slamball every 30 seconds for 1 minute

WOD 2 AirDyne

4 man teams for max power output
-200 calories for time (switch every 10/15 calories).

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