2015-07-22 Our Warmup is Harder than Your Workout

Meet downstairs at 1610 hours

Tomorrow's WOD is at the boathouse in the water, so bring a swimsuit and lets meet down there at 1620 on the 23rd. 

Warmup:

Not for time

Jog 400 meters
1-10! Lunges
10-1! Pushups
(That's a lunge on each side, then immediately transition into 10 pushups, get up, 2 lunges on each side, then 9 pushups...and so on. Lunges should include a touch of the knee or nearly touching the knee to the ground.)
Run 400 meters

Strength:

Good mornings 10, 10, 5, 5, 5

Front Squat 10, 10, 5, 5, 5

WOD:

AMRAP 4 minutes

10 jumping squats with an Olympic bar
10 thrusters with an Olympic bar

If you are keeping with the diabolical events at the CrossFit Games, check out the Worm, a giant 400+ floppy weight.  Deadlift that with some friends.