16 October 2012; “After the Bar”

Warm Up:

3 rounds: 2 minutes of Jumprope, 1 minute of Mountain climbers

Skill:

Wrist and shoulder mobility – focus on front rack position

Review technique and tips for the thruster.

Strength: Thrusters

Heavy Thrusters (from a rack): 3,3,3,3,3

Jason Khalipa – CrossFit Games Champion 2008 with a great video on Thrusters http://www.youtube.com/watch?v=sWdo3dxgROI

This is just silly, Rob Orlando’s 300lb Thruster at 195lb Bodyweight

http://www.youtube.com/watch?v=KbKZCnQthfE

WOD: “After the Bar”

4 rounds for time:

20 Wall Ball (20/14)

15 Push Ups

10 Burpees

Finish with sprint to corner (Only after last round), time expires as you cross the big door…

Harry’s Bar FYI – http://en.wikipedia.org/wiki/Harry’s_New_York_Bar

Most famous Bars in the World – http://www.reuters.com/article/2009/06/26/us-travel-picks-bars-idUSTRE55P0WX20090626

No Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text