6/6/2012

6/6

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6..30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Gen WOD
10 rds
4 Strict Pullups
8 KB Swings
12 Pushups
Buy Out 30 T2R
A)70/55
B)55/45
C)35/25

AAB:
Warmup
Choose weight
30 Halting deads (above knee)
30 Hip Pops, from any height
30 Hi Hang drops (no bend forward...at all)

Notice in Pic three that it looks as though the athlete is at a standing position...hes not.  Thats full extension.  Arms do no bend until the drop under the bar has begun.

Buy in 20 HSPU
7 rds
3 MU-use band as needed
3 Snatches-full(power/OH Squat not allowed)...scale as needed
Buy out 20 HSPU
135/95

Optional after wod-FOR ANYONE
2rds of Michael
50 Back Extension
50 Situps
Run 800M