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Thursday, 26 January, 2012

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Warm-up: 2 Rounds: 1 Minute of single unders/30 seconds of double unders 2 Rounds: 5 Kipping swings Walking lunge to rings 5 Ring rows Side shuffle back to bar Workout:“Pyramid Construction” 1-2-3-4-5-4-3-2-1 Rep rounds of: Squat Clean and Jerk 115/75# Bar facing burpees Pull ups “Be Your Own Bodyguard Part 4: Trojan Horse Concept” with Tony Blauer, CrossFit Journal preview video [wmv] [mov] Reminders: Judges meeting for the Throwdown will be tonight at 5:30! The Friday night powerlifting class will be cancelled due to preparation for the Throwdown!

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