Monday – 050514

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Breaking news alert. . .Bear Crawls will make your traps sore. Very, very sore.

Warm-up/Prehab
3 Rounds for quality:
200 meter run
10 Ring rows
8 Kettlebell Goblet mobility squats
8 Behind the neck strict press with barbell (shrug hard at top for 2-3 seconds)

Workout of the Day
2014 CrossFit Games Regional WOD 4:
21-15-9-6-3
Handstand push-ups (Rx+ is strict)
Front Squats (Rx 135/93) Rx+ (195/125)
Bar facing burpees

This workout is capped at 20 minutes.

Post your scores to the Whiteboard.

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