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Strength
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Every 1:30 for 7 sets complete:
1 Hang Squat Clean + 1 Squat Clean + 1 Front Squat
Build up in weight, but this should only feel moderately heavy at most. Focus is on technique and moving fast. No missed attempts so don’t let your ego get the best of you with this session.
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WOD
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With a partner compete 6 rounds for time of:
15 Front Squats, 115#/75#
15 Jumping Air Squats
15/12 Cal Row
Partner 1 does a round, then Partner 2 does a round, etc. 3 rounds per person!
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Ain’t nobody scared of a little running in the dark!
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Rockett Science.
Ronda and Sean Rockett have been around the CrossFit scene for a while now. Now Dr Ronda has taken some of her work on improving the lives of her patients out of the exam room and into the gym. This is a short video but a cool watch. Slowly but surely the medical community is learning that they can change their patients lives by eating the right things and adding a healthy dose of high intensity functional movements.
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