3/26/15 Happy Birthday BLUE!!!

Blue and Carson!!!

Blue and Carson!!!

SKILL:

Double Unders (Max reps in 2 minutes)

SWOD:

Back Squat

3 x 5 (add 5lbs to last workout)

Shoulder Press

3 x 5 (add 2.5lbs to last workout)

WOD:

3 rounds of the Javorek Dumbell Complex #1 (see video demo and instructions below)

6 upright rows

6 high pull snatch

6 thrusters

6 bent over rows

6 high pull snatch

Start with a weight light enough to complete the movements unbroken

http://www.solution1crossfit.com/this-javorek-dumbbell-complex-will-improve-your-crossfit-in-no-time/

Inspiring story about how CrossFit has improved the life of Austin…a child with Down Syndrome. What a neat kid!!!!

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