Nice and smooth. Deep squats. Nice neutral neck through the burpees AND pull ups.
21 - 15 - 9 reps
Front squat
95lb/65lb
Burpee
Pull-up
As you move through the day and/or this workout consider this video by K. Star. The relationship between torso and hips as it relates to back pain, efficiancy of lifts, etc. can't be stressed enough.
Reminder: This Saturday come join us for a little fundraiser with the CF for Hope workout! 17 minutes of lighter weight blast for a great cause. Sign up on line or drop off a few bucks to help out when you work out. Thanks!
Kings baby! Make it happen!
Love Form Week w/no clock! Rxd the front squat weight, thanks Mama Mariah for taping my wrists! Jumped into pull up from burpee.....ouch! Nice kicky legs on me. Always a good time doing 100 double unders w/the boys! Mariah...thanks for making me a gymnast and mastering my kipping hspu....watch out Steph Comanici and Shammi Lou Retton...I'm comin for ya! Summer Olympics!
Posted by: Betsy | June 06, 2012 at 23:22
Totally fun WOD! I did jumping pull ups instead of doing band pull ups one at a time. I shared a 55# bar with Gloria.
But the best part was seeing Adam on his return to Marina! So jazzed for one of my first WOD-heroes to return.
Posted by: Suzie | June 06, 2012 at 21:50
Thanks Steve!
Alright everybody, let's jump up and help St. Jude's.
And yes, Edgar, I'll support a sensitive nurse anyday:)
Posted by: Suzie Q | June 06, 2012 at 15:20
Sensitive nurse needing sponsors!
http://hope.crossfit.com/athlete?id=82742
Posted by: Edgar | June 06, 2012 at 12:19
Suzie there is! Apologies for any hassle.
Posted by: Steve | June 06, 2012 at 11:53
Hey there,
Is there a CF Marina team for fund raising? I didn't find one. I donated under another friend who goes to CF So Cal Tribe. If we start one for Marina, I'll donate again.
Posted by: Suzie Q | June 06, 2012 at 07:32