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B. MWOD:
Foam Roll Upper Back – 2 x 60s
C. WOD:
4 RFT –
10 KB Thrusters w/ Rt Arm
10 KB High Pulls
10 KB Thrusters w/ Lt Arm
10 KB High Pulls
*KB Weight 53/35
*15min time cap
D. Post-WOD Recovery:
Quad Smash – 2min ea side
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Caption Contest:
In case you missed it: https://crossfitforglory.com/extra-work-week-of-525/
A. Weightlifting:
15min to heaviest of complex –
Clean 1st Pull w/ 3s hold + Clean + Split Jerk (pull to just below knee, pause, finish the clean, do the split jerk)
*Note: This is a drill designed to reinforce the proper path of the 1st pull and the necessity for NOT yanking the bar from the ground, but to be smooth. Check out this video:
B. MWOD:
Foam Roll Upper Back – 2 x 60s
C. WOD:
4 RFT –
10 KB Thrusters w/ Rt Arm
10 KB High Pulls
10 KB Thrusters w/ Lt Arm
10 KB High Pulls
*KB Weight 53/35
*15min time cap
D. Post-WOD Recovery:
Quad Smash – 2min ea side
Learn here.
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