Remember, no clock running, just your @$$ through the fullest ranges of movement that you are capable of. Sure, move rapidly but make sure your hips are where they need to be, firing in the order they need to in order to project power, in a core to extremity wave. DO NOT be surprised if you lose reps due to bad form. We all will. When you set up your equipment in the warm up, don't go heavy if you can't hit your best form.
Start with:
Helen
3 rounds for time.
400m Run
21 KB Swings
12 Pull Ups
If you overheard some of the cooking talk the other day, here's an article about the paleo nature of an old stand by. And a traditional way to make it happen (replace the salt with some Herbamare). Nine days until trial by hydrostatic weighing. Stay on track with your paleo challenge and get your dunk in when you've 'tightened' up a bit. Great way to start through the holidays.
Thanks Jud!
Posted by: Jeff C | November 05, 2011 at 19:29
Mike R. Good tip for us sight challenged eye squinting individuals!
Posted by: janice | November 05, 2011 at 18:58
Suzie, you need to write the wod on your hand!
Posted by: Mike R | November 05, 2011 at 12:51
Sorry for the poor typing above. It should have read " I really need to wear my glasses".
Posted by: 10K on Sunday Suzie | November 05, 2011 at 12:17
I'm such a ditz! Itbreally need to weary glasses into the gym. I did 21 pull ups every round. Color me blonde!
Green band update...Denise said I should start trying the blue band! Yay!
Posted by: Surviving sans carbs Suzie | November 05, 2011 at 09:26
Looking good Jeff! Even if the form wasn't tight...the shoes win the day!!
Posted by: Jud | November 05, 2011 at 07:38