Warm-up: 5 minutes of the following: 5 hollow rocks, 5 kipping swings, 5 push-ups. Followed by 10 minutes of practice on the kipping pull-up Workout: With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. Use as many sets in any order each minute as needed. Post number of minutes successfully completed for each exercise to comments. Their sum is your score. Laurie Galassi 32 (15 HSPU + 17 Pull-up), Jesse Bazarnick 31 (12 HSPU + 19 Pull-up). Compare to 100319. Cool-down: Spend 5 minutes with a trigger point ball to the shoulders! Powerlifting: 3 x 5 Kettlebell SDHP 5 x 5 Hip back extensions Max effort deadlift 5 x 5 Power cleans 3 x 12 Reverse hypers 3 x 30 Kettlebell swings 2/1.5 pood “Cycling Basics: Part 1” with Doug Katona by Again Faster Equipment,CrossFit Journal preview video [wmv] [mov] “Annie Thorisdottir and Rich Froning Visit Reebok” – video [wmv] [mov] WOD Demo with Laurie Galassi and Jesse Bazarnick – video [wmv] [mov] REMINDER: WOD for A.J. is this Saturday and will begin at 5 P.M. It is $10 to participate. You may pay beforehand or the day of. We hope to see you all there!
