12/11 Day#37

Warm up 

Are squat complex

2x

Regular elevated 3x with 3 second hold

Heels elevated 3x with 3 second hold  

Toes elevated 3x with 3 second hold 

Regular elevated 3x with 3 second hold

Skill

Front squat and bailing

WOD

A- 5x 3

Front squat

B- Fran

21-15-9

Thrusters & pull ups

(w/65# m/95#)

GoFit

The CrossFit Warm up 

3 rounds of 10-15 reps of:  

Samson Stretch (15-30 seconds)

OHS

Sit-ups  

Back-extensions  

Pull-ups  

Dips

Skill

Movement standards

WOD

5x

-50:10

DB thrusters/ ring rows/ DB dead lifts/ leg lifts

-40:20

DB thrusters/ ring rows/ DB dead lifts/ leg lifts

-30:30

DB thrusters/ ring rows/ DB dead lifts/ leg lifts

-20:40

DB thrusters/ ring rows/ DB dead lifts/ leg lifts