W.O.D. Nov 01, 2014

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Hallow Hangover
Paleo Challenge Chat at 10am. You'll learn more about what paleo is, the rules, teams, and the benefits of a paleo diet.
Today's Blog
Some weekend readying about flexibility in the overhead squat (OHS), the setup position for the clean, and the importance of mobility: http://crossfitnewhaven.com/blog/weekend-reading-11-1-14
Warm-up
Coaches Warm Up & Dynamic Movement Prep
Mobility & Core Temp warm up
2 Rounds:
10 Arm circles forward, 10 backwards
10 Lunge steps in place w/ a twist
5/side knee to elbow (table top)
5/side hydrants
5 Push ups into down dog
10 Hollow Rocks
10 Supermans
10 Air squats

Dynamic - 2 rounds, lightweight KB
5/leg single leg DLs
10 Goblet squats
10 KBS
2/side TGUs

After 2 rounds, run a 400m
WOD
WOD: Metcon (AMRAP - Rounds and Reps)
30min AMRAP
7 Hang Squat Cleans* 95/65
7 Pull Ups
7 Push Press 95/65
7 Burpees
At 3-2-1 go, everyone runs 400m. Another 400 is run at the 10:00 and 20:00 minute marks.

Scaling:
-- Hang Squat Clean: should be a weight you can do unbroken. May also scale to regular hang power cleans
-- Pull ups: on a barbell or banded
-- Push press to an unbroken weight
-- Burpees: squat thrusts