A1. Front Squat 2-3 reps x 4
A2. Dead Hang KTE 12-15 x 4; r/r-4min
B. KB Single Leg RDL 3x8e; r/r-90s
C1. 30 Double Unders x 4; r/r-10s
C2. 21 KB Swing (unbroken) x 4; r/r-60s
5 Rounds for time of
15 Thrusters 95/65
15 Bar facing Burpees
——————-
CrossFit.com WOD
May 8, 2011
Diane
———-
21-15-9
Deadlift @ 225lbs
HSPU
+
100 Hollow Rocks
+
Hamstring Mob Work
Shayne and Clarissa love Thrusters!
KB Alternating Arm Floor Press
5-5-5-5-5
+
AMRAP in 12 min of
200m Run
30 Air Squats
15 Good Mornings
+
Choose a Skill to Practice
10 min Double Under skill work
+
Karen
150 Wall Ball 20/14 for time
Nice kettlebell swing, many of you are making some significant improvements in your flexibility and movement patterns. Don’t forget to keep those tissues supple and mobile….take home some of the mobility exercises we do at the gym and work on your limited ranges/flexibility at home. Flexibility and proper mobility will make you sneaky strong and good at most activities…..faster, better, healthier, stronger, don’t think I can have too much of that stuff so GET BOLT and mobilize yourself.
