FRIDAY. MAY 20. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.SKILL
*Single Arm Overhead Squat with Kettlebell or Dumbell. Set-up & Execution (utilize light weight, master form).
** DEMO HERE
 
4.WOD
*3 ROUNDS FOR TIME OF:
Run 400m
15 Push Jerks #115
30 Double Unders
*Post total time to complete in comments.

 **AS THE MAN SPEALLER HERE DEMOS, MAKE SURE TO RECEIVE THE JERK IN AN ATHLETIC FORM, RECEIVE THE LOAD OVERHEAD FULLY LOCKED OUT, ABSORBING WITH ANKLES, KNEES AND HIP ANGLE. BACK SHOULD BE MAINTAINED STRONG AND ERECT THROUGHOUT THE MOVEMENT.

**SOME DU ACTION.

**SINGLE ARM KB OVERHEAD SQUAT. SO NICEEEEE.

**FRIDAY FUNNIES!! OBVIOUSLY THIS KID IS A NON-CROSSFITER! LOL

***OH YEAH!! JESUS IS COMING TOMORROW. CLICK HERE FOR A GOOD LAUGH AT CHRISTIAN DUMB ASSES, AND JESUS, IF YOU DO SHOW UP YOUR FUCKING DOING FRAN BEFORE YOU START WITH ALL THE BULLSHIT!! LOL.