4/23/12

Monday, April 23

I thought today was a great opportunity to try out the new WOD "Hope" supporting St. Jude Children's Research Hospital. We made a number of modifications and scalings and everyone had a great time. Check out the link http://www.crossfitforhope.com/


Warmup
2 x 40' Spiderman w/ Rotation
      10 Hollow Rocks
      40' Overhead Walking Lunge
      5-10 Pullups

Focus
Snatch
Thrusters

WOD
HOPE
Three rounds of:
Burpees
Power snatch
Box jump, 24" box
Thruster
Pull-ups

2 comments:

Brooks said...

What's a Spiderman with rotation?

Sean said...

@Brooks
http://www.youtube.com/watch?v=DykSyvPxmZA