BUY-IN: 200m Run 20 Reps of Each: Pelvic Raises/Kicks/Table Tops/Scorpions/Sky Divers PVC Warm-up SKILL: Snatch Clinic WOD: “Nicole” – 20min AMRAP 400m Run Max Pull-ups 77kg Weight Class, lifting 172.5kg [youtube=http://www.youtube.com/watch?v=KL28yM6a3DA]

What a beautiful, hot and sticky Sunday for CrossFit!  It almost reminds me of the South Central Regional…Well, no it doesn’t at all. Check out the picture of “The Legend”

How much weight can you lift in 15 minutes??? BUY-IN: 1:30 Row 30 Wall Squats 3:00 Jump Rope Foam Roller Lacrosse Ball SKILL: Muscle-up/Ring Dip WOD: 15min AMRAP *Pick whatever

BUY-IN: Ladders 4 x 6 RHC 33-Burpees Test LIFT: Snatch Push-Press 5 – 5 – 5 – 5 – 5 WOD: 18 – 15 – 12 – 9 – 6 – 3

BUY-IN: My Personal Warm-up 4min Mobility WOD SKILL: Max Turkish Get-up #1 WOD: 6 x 200m Repeats (:30 rest) #2 WOD: 25 – 15 – 5 Clapping Push-ups Toe-to-Bar Air Squats

BUY-IN: 1:00 Jumping Jacks 8 – 1 Scale of: Squats/Push-ups PVC Pipe Warm-up LIFT: 7 x 3 Deadlift (working between 70%-75%) *No Touch & Go *Rounded Back of any kind

BUY-IN: 400m Run Plyos KStar Work WOD: “Nancy” – 5RFT 400m Run 15 Overhead Squats (95/65) *Must touch your Butt to a Medicine Ball or the rep does not count!

3 rounds of 15 KB Swings (24/16) 15 Push-ups when complete, run 400M immediately followed by 3 rounds of 15 Wall Balls (20/14) 15 Sit-ups when complete, run 400M immediately

BUY-IN: Ladders 300m Row 2 Sets of Fence Drills Foam Roller WOD: AMRASS (?? Cutoff) Ladies vs. Men 20 Wall Ball Shots (20/14) 30 Double Unders 10 Pull-ups CASH-OUT: Core.

When doing back squats there are two distinct ways to place the bar on your back. They are known as the High Bar Back Squat and the Low Bar Back