FRI24APR2015

Mobility Education Series
Part I – This Saturday – 8:00AM-9:30AM
Focusing on Neck/Shoulder/Elbow/Wrist
These sessions will include a basic how-to with regards to improving range of motion, injury prevention, recovery, and pain management.

FREE for Members or $20 for Non-Members. To register please email crossfitwylie.laura@gmail.com.

WOD

For Time (30 min cap):
60 Wall Ball (20/12)
50 TTB
40 Box Jumps (24/20)
30 C2B Pullups (R+ 10 Ring MU)
20 Deadlift (185/135)
100ft Single Arm DB OH Lunges (45/25)

Extra Strength
Snatch: Every 90 sec: 60/3, 65/3, 70/3, 75/2, 80/2, 85/2, 88/1, 85/2, 90/1, 85/2, 93/1
Snatch Pull: 85/6, 90/5, 95/4, 100/3*2 sets
Press From Split: 4×4
CJ every 2 min: 50/3, 60/3, 65/3, 70/2, 75/2, 80/2, 85/1, 90/1, 93/1

Extra Skill
4 Sets, Rest as needed but keep a steady pace:
A1) 4 perfect kips directly into Max-1 Bar MU (do not fail, leave one in the tank)
A2) 4 alt. e/l Eccentric pistol squat to box/ball, weighted as able, eccentric meaning squat to ball/box, stand with both feet”

Accumulate 25 hollow V-ups AFAP (if feet or shoulders touch the ground, drop and rest)
Accumulate 25 weighted Arch ups w/ 1 sec hold at top of each

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