FRI26JUNE2015

Lot’s happening this Saturday! Jourdan will be lifting at the Youth National Championships in Minneapolis at 530PM, live stream will be available on USA Weightlifting’s site. Jeff and Stephen are lifting at 10:30 and 1:30 in the Dallas Summer Classic at Crossfit Deep Ellum. Go out and cheer for the guys if you get a chance. If you can’t go I think Deep will be using Periscope for live feed.

Benchmark WOD

“Have a Ball”
Rounds of 15-12-9-6-3 for time (15 min cap):
Pushups with Hands on Slamball
Abmat Sit-Ups w/ Slamball
Wallballs

All reps need to be unbroken. If the ball is dropped (or you need to rest) you must complete 5 burpees before continuing to work. Rx is 20/12, wallballs to 10ft (above the grey). Rx Pushups: full range of motion without legs touching the ground. 

Extra

Clean no foot movement: you may use hookgrip:
5 singles @ 50% AFAP, rest 90 sec
5 singles @ 60% AFAP, rest 90 sec
5 singles @ 70% AFAP, rest 90 sec
5 singles @ 75% AFAP

6 sets:
20 sec ME Ring Dips immediately into
15 sec hold at the top of the rings
rest 60 sec

Skill
A) 8 min. Every 30 sec. Alt Single leg front lever (scale with tuck front lever hold)

B) 4 min. practice freestanding tripod position

C) 4 attempts at max freestanding

D) 4 min. Tabata parellete L-sit

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