Saturday May 5th, 2012

Dynamic WarmUp

MOB: Rhomboid/Scapula/Thoracic Spine/Pec/Delt

Utilize Partner Press/Lacrosse Ball/Mashing Pipe/Compression- Flossing Bands

MOD: Choose from Following 4 Skills

Rope Climb

Max Height Box Jumps

Handstand/Handstand Walk

Muscle Up

Split Jerk:

Skill Transfer/Movement-Position Review

WOD:

20 Split Jerk (95/65)

20 Dbl Unders

20 Pullups

15 Split Jerk (95/65)

15 Dbl Unders

15 Pullups

10 Split Jerk (135/95)

10 Dbl Unders

10 Pullups

5 Split Jerk (135/95)

5 Dbl Unders

5 Pullups

CrossFit Solafide

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