For my birthday present, Jerimiah Childress destroyed my in a WOD this morning and is now going to coach my evening classes for me. He is the Head Trainer for CrossFit Tulsa and very knowledgeable in form and function. Come out and learn a lot from this guy tonight. I will be back on Thursday.
Warm-up:
Passthroughs x10
Shoulder Mobility
OH stretch
Lat/Tricep Stretch
Perfect Stretch x2/leg
Samson Stretch x2/leg
Hamstring box stretch x2/leg
Inch worm with push up x5
Lunges x10 (5/leg)
TGU x10 (5/arm)
Handstand hold x 10.20 seconds
6:30: Mechanics - Deadlift/SDHP/Clean with PVC
7:30: SWOD; Push Press 1x20 @65% of 1RM
WOD: For Time (Scale 6:30 members)
35 Squats
35 Push-ups
35 Sit-ups
35 Jump ropes
35 Push Press
35 Straight leg raises
35 KB Swings
35 pull ups (supine or assisted)
35 Burpees
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