11JUNE2015

11JUNE2015

ANNOUNCEMENT

Check in on FaceBook, help out the Kids in the world that need shoes and can't afford them. Shoot why you're at it snap a pic in the gym of anything and hash tag #sweatangels #shoes4kids

SKILL:

Super Slow: 10 seconds down \ 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you’ve done this before add 5 lbs. to the last time. Don’t completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock.

1a.) Back Squat *

1b.) Shoulder Press *

*Setup both bars and weights before beginning the Back Squat. Immediately at the end of the Back Squat go to the Shoulder Press and start within 30 seconds after the completion of the Back Squat.

WOD

CrossFit Mountain - Bike

4 RFT

1 minute Plank (on hands arms locked out)

10 Turkish Get-Ups (53/35)

15 Deadlifts (225/155)

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