12/28/2011

12/28

Crossfit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

Note! Only 6.15 at south for this week only

Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball.  And allows for an easier base when doing Front and OH Squats

Last Done on 3/11

AAB
3rds
25 Twoofers
50 DU

Gen WOD
3rds
35 Wall Balls
100 Singles


AAB Skill and Strength
Your Choice of at least 2
Pistol Practice
30 Strict HSPU
Walk on Hands
MU Practice w band
Light to gradual Heavy Jerks