Warm-up: 10 Minutes of instructor led stretching and agility drills Review POSE method and practice drills Workout: 8 rounds of: Run 400 meters Rest 90 seconds Post total time to comments not including 8th rest. Compare to 100302. A. Back Extensions 3 x 15 B. Abmat sit ups w/Wall Ball and anchored 3 x 15 Powerlifting: A. Squat Clean – Build to a heavy single in 15 Minutes B. Back Squat 5 x 5-4 reps @30×0; Rest 5:00 C1. Glute Ham Raises 3 x 10-15 @10×0; Rest 1:00 C2. Pistols 3 x 6-10/leg @50×0; Rest 1:00 CrossFit and Kenya – video [wmv] [mov] [HD mov] QOD: Give us your thoughts on the Open! What did you like about it or what would you have liked to have seen done differently?
