Thurs. Jan 26th

Pre Warm-Up
3rds
10 torso twist
10 hip swings
5 burpees

 
Warm-Up
Dynamic shoulders and midline

 
Strength
A.) 8min handstand walking practice

 
WOD
2014 CrossFit Regionals Event 4
For Time – 20min cap
21-15-9-6-3
SHSPU
Front Squat @ 195/125
Burpees

 

The most expic battle ever between Froning and Panckick! (this is a daily steam, fast forward t0 05:39:00)

 
Movement standards

 
Cool Down
1.) Row 1,000m – moderate
2.) Foam roll hamstrings and t-spine
3.) 30 pass thru

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