9AM Ryen brings the joy

10:15 Abby brings the Ohms.

getSOME!

Buy In: 20 meters- walking rdl, walking lunges, walking spiderman lunges, bear crawls, crab walks, handstand walks.

Mobility: Squat prep- frog stretch, olympic wall squat, pigeon, asian squat w/kettlebell

Squat: 10 reps@85% and above.  Partition as needed. Go heavy provided you are moving well and your joints/back are healthy.

Buy In: Group 400 meter jog.

Band shoulder complex.

Bench Press: 5 sets of 3 reps@85+% (progressive loading). Score heaviest set of 3.

Complete 5 rounds for time of:

Run 400 meters

50 double unders

Group buy in: 3 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats)

Squat/Deadlift prep: 12 reps- bridges, side-lying bridges, toes to bar, back extensions.

Mobility: pigeon each leg, olympic wall squat. happy hips= happy backs. move well. use a weight for the wod that permits this.

Copied and pasted from CrossFit.com:

Bell

3 rounds for time of:

115/185-lb. deadlifts, 21 reps
15 pull-ups
115/185-lb. front squats, 9 reps

Post time to comments.

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

We're closed today.  Hollywood is in the house. Pics will follow at some point hopefully.