2/5/2013

2/5

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations at 5.30 PM North

Or, or........ how bout..... get this.... why not......  try squatting with some weight.  True Story

Recommended Pre WOD mobility
Lacrosse Hip and upper glutes
Foam Roll Back

WOD

EMoM 9
Evens: 3rds- 1 halting dead, 1 halting dead to hi hip pop(Straight arms to pockets) 1 Power Clean
Odds: hold squat as low as possible while maintaining a good lumbar curve for 20 seconds(no butt winks or turtle backs)

then

7 min amrp
3 Thrusters
3 Pullups
6 Thrusters
6 Pullups
9
9
12
12
till time runs out
A)100/65
B)75/55
C)65/35
AAB) C2B
***Open contenders are encouraged to run heats and be counted.