Saturday W.O.D.

CrossFit Saturday.....C'mon FOCKERS!!!

Warm Up:
Stationary Running Drills: High Knees (Ear/Pocket), Butt Kicks, Deep Lateral Steps

Foam Roller Elements:
T-Spine, L-Spine, Posterior Chain, IT-Band, Flexor-Wads, ThoracicLayover(relax)

Compulsory Movements:
Wall Sit (6# ball) 1 minute hold  x4
Deep Squat 1 minute hold x4
GHD Back Extension x20 x2
Hollow Rocks x20 x2

W.O.D.
Barbell Thruster (65#) w/MedBallTarget  or Dumbell Thruster w/30# Dumbells  x20
Alternate Kettlebell Swing (1pood)  x40

**5 Rounds for Tx      *Please post time to comments.

This is meant to be a fast W.O.D. It's designed for Explosive Power, Speed and most of all mid-line stabilization.  For your thrusters, fight your chest up and stay on mid-sole and heels.  Accelerate through the middle of your range of motion.  If you're aggressive in your hip drive, the load will go easy overhead.  Make sure to clear the ear on all reps.  For your KB Swings, start with a strong "hike" to eliminate a wasted 1st rep.  Alternate hands at the the top of the swing.  Stay on the mid-sole and heels.  Drive hips (pop/explode on each rep) and the up-swing will happen on its own.  Be sure to track the KB with your eyes until your head is positioned straight down at the ground.  MOVE MOVE MOVE ! 

Get your mind right!
Stay strong!
-Johnny