Kettlebells and Jumping!

This is a system where the knees are being pushed out.

----

• Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF

----
WOD for Volume Week Tuesday 11/12

STRENGTH

for 10 minutes:
15 seconds handstand running
15 seconds rest

CONDITIONING

25-20-15-10-5 reps for time:
kettlebell swing, 32/24kg
broad jump, 6/4'

Post time to whiteboard/comments/Cody.

----
Forget the 50 States, US is Really 11 Nations - NPR

----

Handstand Running

Notice how tight Adam stays throughout the movement. Ideally the legs stay tight and the hands move fast and deliberately.

----
WOD

establish within 20 minutes:
hang squat clean 1RM

then

tabata front squats, 45/30kg

rest 10 seconds then

as many rounds as possible in 5 minutes
20 shoulder touches
20 double unders

Post results to whiteboard.

----
When Paleo and Inov-8's Are Bad For You - Breaking Muscle

----