Thursday, June 20, 2013

062013 WOD

A. Make up

Take the first 25 minutes of class to make up missed lifts, including the hang snatch and hang clean and jerk.

B. Group stretch

C. In 3:00

Run 200 meters

10 knees-to-elbows

ME jump squats *

Complete three rounds, resting 1:30 between each.

* For advanced athletes, perform jump squats with a 45# bar on back rack. This option is only for those who are proficient in squat mechanics.

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JOSH WILL MOB YOU

Is Keola sleeping or getting mobbed by Josh?

Mobility magician Josh will lead you through work on the upper back and neck in this week’s MOBWOD, which starts at 9 a.m. today (Thursday) (movement video below). The popular class is based on foundations from Kelly Starrett’s CrossFit Movement and Mobility Certification. Come see why self-maintenance is essential to long-term training. And if you can’t get motivated to mobilize yourself, Josh will be more than happy to mob you (He’s is a big fan of “adjusting” class participants). See you there!

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MATT NAILS HIS FIRST MU LIKE A PRO

 If you view this video and it’s sideways, it’s my bad. I got so psyched that I was turning the camera like a crazy person.