11.12.2013 – CrossFit Silverback

11
Nov

11.12.2013

WARM UP

PVC Golfers Dozen
&
Burgener Warm Up

BUY IN
Jump Rope w/ concequences
STRENGTH
Shoulder Press 4 x 4 @ 85%
WOD
3 RFT
10 x OHS 135/95
30 x Sit ups
30 x DU
CASH OUT
3 x Kipping Pull Up near max

Coach’s Note:  Hey Silverbacks,   I hope you gotta a little something left in those legs from yesterday, because we are gonna use it.  The coaches tomorrow will be focusing on that well organized spine and good movement through the shoulder.  Remember, OHS is not a high wire trick.  be aggressive with the movement even if you have to dial back some on the weight, good luck!

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