9am Cass time!

10am Yoga!

Brad and Blair's big day!

Buy In: Tabata row or Run 400. 10 reps: PVC Shoulder complex, toes to bar, ghd situp, pvc romanian deadlift, hip bridges. Use a barbell to smash triceps/forearms/biceps/lats.  Get in a fight with your gristle and tame it. Improve your position and improve your performance.

Push Press 5 sets of 3 progressive loading.  Rack loading is fine.

then:

for time complete 21-15-9 reps of:

Power Cleans 135

Burpees

post time to comments.

Buy In: 10 minutes Mobility. Are you supple? 

Perfect Practice. You're going to be challenged to hold ideal position(s) in a Tabata interval format.  Give yourself permission to tap out and rest until the top of the next interval once you have lost perfect alignment. By all means fight to stay organized and tight, but you may find that you cannot endure 8, 20-second "on" periods.  Let's make it look legit.

Tabata Hollow body laying on the floor

Tabata Hollow body hanging from rings.

Tabata Hole-surfing (that's what I chose to call getting into the bottom of your squat position and cranking max torque).

Tabata Snatch-grip w/PVC holding the pipe right against the bottom of the kneecap with shins vertical.

Tabata Warrior 2 postion (alternate left and right which means 4x each side). Instructional video clip below.  Scroll to :48-:53.

If you need a finisher, plan on redoing the Wednesday wod.

Buy In: Run 400 (this is to help you realize that the 400 course is under construction). Heel cord partner love (ie, calf-smash w/ a superfriend).  5 additional minutes of mobilizing your tender bits.

Copied and pasted from CrossFit.com:

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Buy In: 20 meters: High Knees, Butt Kickers, Walking Lunge, Walking Spiderman Lunge, Walking Pigeon lunge.  5 minutes mobility work. Refine your squat position, work to perfect your squat position.  Adjust the bits that stand between you and the ideal squat with mobility tools/skills.

Back Squat 5 sets of 5 reps.  Straight sets. Warm up before you go hard (duh).