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Agaility Ladder and Jumping DrillsIMG_0224

Mobility/Glute Activation: Super Squat Hip Sequence

Barbell Hip Thrusts x15

CrossFit Benchmark WOD “Helen”
3 Rounds For Time:

400m Run
21 Kettlebell Swings -1.5 pood
12 Pullups

Compare to April 2013 IMG_0357 IMG_0354

Strength Focus:

5 rds, not for time: (go HEAVY)
5x flip heaviest tire you can possibly manage
3x Stone-to-Shoulder, increase load each round, if possible

No rest between exercises, but rest a couple minutes between rounds.

IMG_0302 IMG_0295 IMG_0254IMG_0270 IMG_0255 IMG_0311

Kristin was our visitor from CrossFit Stealth in New Jersey today! IMG_0280 IMG_0340


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