WOD

“Police School Painstorm”

Main – CrossFit

Monday 27th January 2014

SKILL

Spend 20 minutes improving technique on the following movements
– KB Swing
– Push-up
– Pull-up

Metcon (Weight)

WOD

PART 1
– Run 1 Mile
– 60 KB Swings (16kg/24kg)
– 30 Pull-ups
– 15 Push-ups

– Run 800m
– 40 KB Swings
– 20 Pull-ups
– 10 Push-ups

– Run 400m
– 21 KB Swings
– 12 Pull-ups
– 9 Push-ups

You have 90 seconds to then set up your weights and complete the following;

PART 2
Complete as many UNBROKEN
– Shoulder to Overhead (you choose the weight)

Your score is the total amount of weights lifted
EXAMPLE
– 5 reps at 60kg = 300kg
– 3 reps at 100kg = 300kg

The barbell starts from the ground.
The shoulder to overhead must be completed UNBROKEN – meaning no dropping the barbell, no pausing at the top or in the rack position. It must be continuous motion or it does not count!

The barbell must start on the floor and can only be loaded with weight once the first part of the WOD is completed.