Wednesday 7.18.12

MOB Warmup

Core Warmup: 2 Rounds

1m Plank Hold

30 sec L Sit Hold

MOD:

Front Squat

3-3-3-3-3

WOD: 21-15-9

Air Squat

KB Swing (53/35)

SDHP (75/55)

LV1: Front Squat: Perfecting Form/Tech: Light Load/WOD: KB (25/18), SDHP KB (35/20)

LV2:KB: (35/25), SDHP (55/35)

LV3: RX’d

CF MOM: MOB/Warmup: 3 Rds: 100m Row 20 ALT Knee Ups/MOD: 8 Rds: FS (35)8Reps/WOD: 21-15-9 Air Squat to Box, KB (18), SDHP KB (18)

CrossFit Solafide

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