An old favourite and one of T-Bear's concoctions, from CrossFit Vancouver, with a twist.
Warm-up:
3 rounds
100' each of Bear crawl, Duck, Aligator and Crab walk
Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
1. Bully stretch (2:00/side)
2. Double pain balls on thoracic spine (4:00)
3. Hand in high band + trailing leg stretch (2:00/side)
Clean and Jerks; 12,5,5,5 rep max weight.
Workout:
"The Hairy Monkey"
5 rounds
Reps/rounds in 3 minutes
3 Clean N Jerks (135lbs for men / 95lbs for women or scaled to ability)
6 Pull-Ups
9 Push Ups
Rest for 1 min
Total up your reps for each round for your score, and remember to start off with the Clean N Jerks after each 1 min Rest.
