Thursday, January 3, 2013

Friday

Bar muscle-up

Friday

Warm-up
Do several rounds with increasing weight.  Be careful & warm up the hammies first.  This is very good for your overhead squat.
3 Windmill R +
3 Windmill L +
2 Turkish get-up (one R one L)


LIFT
10 min to find weighted pull-up 3 RM
10 min to find weighted dip 3 RM

WOD 
Warm up deadlift, then five rounds for time of:
275 pound Deadlift, 7 reps
14 Squats
7 Handstand push-ups

From CFHQ SUNDAY 121209
WOD Demo at Trident CrossFit 


Today sub 1 to 1 wall walk ups if you are unable to HSPU

Try the reverse hyper!
"The Reverse Hyper" with Louie Simmons - video [wmv] [mov] [HD mov]

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