Jan 16th, 2014

Author: Goose

Category: CrossFit

Wobble Wobble

Attention all Supple Leopard Wannabees
Massage specials with Natalie or Sean end this month so be sure to take a look at their availability via the massage tab to the right. They just opened up availability on Saturday’s throughout the end of the month so jump on the opportunity! Treat your body with a little TLC!

Sumo Deadlift High Pull
Stance wider than shoulder width with knees driven out. Strong flat back, shoulders slightly in front of bar. Bar in contact with the shins, arms locked out with a symmetrical grip inside the knees.
Accelerate through heels from the ground to full extension of the hips and legs. Transfer the energy into your traps by shrugging with straight arms. (No premature pulling!)
Arms follow through by pulling back to chin with elbows high and to the outside. Return the bar down fluidly in the reverse sequence. Arms, traps, hips, then knees, back to the set up position.

Strength
1. Strict Press
2-2-2-2
2. Push-press
3-3-3

WOD
6 Rounds
7 Thrusters (75,55)
8 Sumo Deadlift High Pulls (75,55)
9 Box Jumps (full stand)

Level 2 (65,45)
Level 1 (55,35)