Friday, March 29, 2013

Mal deadlift

ANNOUNCEMENTS:

  • Women's Only Class today at 9:30. The 11am class this saturday will be cancelled.
  • SHARE THE PAIN WEEK IS COMING UP NEXT WEEK. APRIL 1ST-APRIL 7TH BRING YOUR FRIENDS TO CLASS FOR FREE TO TRY OUT CROSSFIT.
  • The gym will be available to preform 13.4 Saturday from 8-12 and Sunday from 11-12. Good luck CrossFit SoCal 

TODAY'S WOD:

Skill: handstand walking practice

Lift: 15 minutes to establish ME front squat
WOD: 4 round for time:
10 ring dips
10m Handstand walking
Level 2 – Rx
Level 1 – bar dips, 10 handstand shoulder touches
SOGOFF: get swol!

FOR THOSE COMING IN WHO PLAN TO DO 13.4 ON SATURDAY YOU CAN EITHER WORK
ON THE MOVEMENTS AS A SKILL, COMPLETE THE PROGRAMMING, OR COMPLETE THE
FOLLOWING ALTERNATE WOD:

Tabata Each of these Movements for Total Reps (8 rounds, 20secs on 10secs rest):

Sumo Deadlift Highpull 55/45
Situps
Double Unders
Thrusters 55/45

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