Other business:
Coming up soon - Turkish get-ups (it's a move, not a costume.) Check out these links; There will be a quiz.
how to:
http://www.youtube.com/watch?v=ztTOn0rSMis
With a person (for fun:)
http://www.youtube.com/watch?v=uDQUlshxO_8
A recipe for you; what we had yesterday for dinner:
http://everydaypaleo.com/2010/03/27/spicy-speedy-stuffed-peppers-and-pressure-cooked-artichokes/
We did the stuffed peppers. Good Paleo eats; the bonus - absolutely no indigestion. Turns out, it's not the grease or the peppers that does you in - it's the rice!!
On to the show...
Buy-in
- 400m run
NORCAL Warmup
- 400m run
- DROM
- Shoulder mobility
- Burgener WU
Skill
- turkish getups
Strength
- 3 x 5 press
WOD “Nutts” (scaled)
- 5 Handstand push-ups (or Progressions)
- 10 x 55-115# Deadlift
- 15 x 12-24” Box jumps
- 20 Pull-ups
- 25 x 14# Wallball shots, 10’ target
- 30 Double-unders (or Tuck Jumps)
- 400m run with a 10-25# plate
Time limit 20 minutes
Cash-out
Chi/Pose
- ‘C’ posture
- butt-kicking
Stretching
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