130413

AM

Warmup, 3 rounds:
Peanut upper back mobility; 45 sec
Rest 15
Barbell overhead lunges x 5 e/l
Rest 15
Unweighted GHD back ext x10
Rest 15
Box jumps on 24" box x 8
Rest 15

Olympic:
Snatch from floor plus hang snatch: find Max effort combo in 15 min THEN 3 sets ME UB hang snatch at 80% of combo

Strength:
SB: squat program
Nat: Thruster x 3 reps for 6 sets at one heavy weight

Conditioning:
Diane

Rest 2 min

21-15-9

OHS (95)
Pull-ups

PM

Wodism for Autism in Alabaster, AL at CrossFit Alabaster.

"Taylor"

10 min AMRAP

5 sec HS hold

5 ring Pushups

5 shoot throughs

15 air squat

5 sec hollow hold

BS Program

6x5 @ 80%