Thursday-
Buy in:
5X
1:00 hollywood stretch
1:00 Pigeon pose
1:00 Happy baby
1:00 samson stretch This is a great video explanation (http://www.youtube.com/watch?v=lQhBLId_y6s)
5 burpees
Strength (please Video):
Dumbbell Bench press 3 sets at 30# for 4
Wod:
22-16-10
single arm hang power snatch 20# dumbbell
Bar dips (if no bars are available bench dips)
3:30
20lb db was pretty easy actually. Can't tell if they were taking it easy on me or just messing with me...I think the answer is "yes".
Cash out:
3X
1:00 lacrosse ball in lats
1:00 lacrosse ball in pecs
2:00 lacrosse ball in glutes
Skill:
5X
max L sit hold on pullup bar
12/16/12/17/17 Those are seconds.....in case you actually needed to be told...
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