Let's hear it for this hunk -- Officer Brian Eidens saving the day! Read the story @ http://liherald.com/longbeach/stories/LBPD-officer-heads-off-unconscious-motorist,65477?page=1&content_source#.VRoDYEAXb1c.facebook
Congrats also goes out to June, Ginny, and Greg Tricola -- all qualifying for the Masters Regional this May. They'll knock out several workouts over one weekend here in the gym for a chance to make it to the CrossFit Games. Amazing job guys!
Banded Shoulder Warm Up
10 Push Ups
30 second Pull Up Bar Bottom Hang
5x5 Strict Pull Ups
Add weight if possible
5x5 Seated Double KB Strict Press (do not sit against the wall, do a weight that allows you to maintain a straight back without support)
*Done as a superset (alternating).
For time: 100 Wall Balls (30/20)
Every break=6 Ring Dips
FITNESS (11AM, 7PM)
5x boot straps- hold each
bottom squat position for 20 seconds.
Spinter stance, 10 circles, 10 front knee extensions- other leg - each leg
3 rounds of
10 leg swings (each leg),
15 jumping jacks,
10 push ups,
5 inch worms,
EMOM perform 4 burpees
Complete before you move on
Part A) 150 Wall Balls (split it up how you like),
PART 2) complete 4 rounds-partner 1 rows 250 while partner 2 does 21 KB swings (53/35), 12 pull ups:
PART 3) 50-40-30-20-10 DU and situps.