02.26.2013 – CrossFit Silverback

27
Feb

02.26.2013

Coach’s Note:  So we need something short and sharp like a good jab to the end of the nose oooorrrrrr…..this little gem which should feel like a size 12 boot to the gut.  Remember on the thrusters, smooth and steady thoughout and then pop the hips that last 4 inches or so to keep the shoulder and arms from becoming the limiting factor.

WARM UP  

Hollow Rocks x 10
Squats x 10 (four count)
Hollow Rocks x 15
Jumping Jacks x 10 (four count)
Hollow Rocks x 20
Eight Count Body Builders (aka Burpees by the numbers) x 10 (four Count)

BUY IN 

See Above

STRENGTH

To be performed after the WOD
Sled Push x 50m @ best continuous effort (not even at the turn around)

WOD

Max rounds in 6 minutes
8 x Thruster (155#,105#)
12x Box jumps (30, 24)

CASH OUT

100 x Double Unders for Time

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