Warm-up: 6 turkish get-ups, 5 pvc OHS, 4 mountain climbers; Rest 20 seconds x 5
Workout: “Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups Post time to comments. These are squat not power snatches. Compare to 100712.
Cool-down: Spend 5 minutes with a trigger point ball to the upper back
It’s day 4 of the 30 day paleo challenge. Post last nights dinner to comments! “2011 Chad Vaughn and Kendrick Farris Training Invitational” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] “CrossFit 480 Tour” – video [wmv] [mov]
