Warm-up: 5 minutes of shoulder mobility followed by sprint and agility drills Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14,Jay Maroney 14:59. Post time to comments. Compare to 110616. Cool-down: Partner Heelcords! Powerlifting: 3 x 8 Walking lunges 2 x 10 Hip back extensions Max Effort Overhead Squat 1-1-1-1-1-1-1 3 x 10 Reverse Hypers 3 x 10 Barbell good mornings 100 walking lunges for time “The Hollow-Body Position: Part 2” with Carl Paoli, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] Standing block chop with Kurtis Bowler, Matt Chan and Rory McKernan – video [wmv] [mov] Home Gym with Daniel Frankel – video [wmv] [mov]
