5.07.2013

5.7.13

As you all know, May is our month dedicated to "Mobility!" We have already thrown a few pieces at you since the start of the month, and hopefully you are enjoying them, and educating yourself a bit.

Our mobility instructor, and fellow CFC athlete, Sarah Johnson has arranged this Saturday, May 11 at 10 am as a special edition mobility wod, for anyone interested but cannot make the ones during the week. We will be having our normally scheduled group CrossFit wod at 9am and the mobility wod will follow immediately after!! All are welcome to attend!!

Warm Up:
Prowlers

Mobility: Hip Flexor w/Band

Athlete will have 25 min to establish a max weight complex of...
1 Deadlift + 2 Power Cleans + 3 Front Squats

Cash Out: 8 min EMTOM
5 HSPU (use any deficit necessary to make difficult for 5 reps)

"Everything has a reset button..."

Post all scores/times/reps/loads/modifcations to comments.

1 comment:

BFaulk said...

bar complex: 145#

WOD: EMOTM
45 # plates, strict HSPU
OV the box jumps

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