Workout of the Day: Thursday, 5.2.13

GYMNASTICS, with Danny, at 6am, 530pm and 630pm.

ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm.

SQUATTING ONLY, with Danny, at 430pm.

Hey, friends!  Don’t forget to sign up for the CrossFit Total on Mindbody under “Seminars” - if you’re not sure you’d like to participate, at least come spectate!  It’s a GREAT time.

Also, take a look at this, “A Daily Kind of Brave” – it’s right up our collective alley.

Nick, Carson, and (at the front) Sharrar running outside in the rain with medballs.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Belly Breathing Lat Stretch, 1 minute. Band Overhead Stretch, 30 seconds per side. Band Pec Stretch, 30 seconds per side. Warm-up to Thruster at Kalsu load.
STRENGTH: Weighted Pull-up, take 12 minutes to work up to a peak of 1 for the pronated grip pull-up.
CONDITIONING: ALL LEVELS
AMRAP in 10 minutes:
“KALSU”
100 Thrusters for Time (rx’d at 135/95), 5 Burpees at the Start of Every Minute.
Choose your load.

Wondering how most of you should react to Kalsu?  Please reference the below.

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