- Great video clip of Letting Beauty Speak for Itself! – http://games.crossfit.com/video/letting-beauty-speak-itself
- Trigger/Warm-up/Mobilise/Activate
- 1) Push Jerk
- 3-3-3-3-3
- 2) Rings – L-sit Or Tuck sit or simply hold your body weight with straight arms (anatomical zero position)
- Max hold x 5 (30 sec rest between sets)
- then…
- 3) Leaving every 2 minutes, complete 6 Rounds of the following:
- 12 C2B Pull-up’s
- 200 m Sprint
- Score for each round = Time to complete 1 round (Every round is a mximal sprint to get the fastest time possible – if you finish in 1 min you have a full minute oif recovery time each round!)
- Total Score = Sum of times (in sec’s) for each round
- UWS athletes re-test on WOD from last week – 2 Rounds for time – HS Walk 10 m; 14 Pistols – alternating each leg (16 kg / 8 kg)
- Cool-down/Trigger Ball/Foam Roll/Stretch