S/S/S:

Front Squat

3×5

Add 5lbs from last Front Squat set on 5May (or if you missed that day, go for 70% of 1RM

Post weight used to Comments

WOD:

12min AMRAP:

20 Burpee broad jumps (6’/4’)

10 Punch Balls (Total)(20/14)see notes

5 KB Swings (2/1.5)

Post rounds/reps to Comments

Video courtesy of Build Better Bodies.  For the Punch Balls, stand 5-10 feet from the wall (we’ll use the Wall Ball wall), stagger your feet, and use hip torque to launch the ball with enough force for it to come back to your hands.  Switch sides every 5 reps.

Pic courtesy of the CrossFit Games.  For those following, the 2015 CrossFit Games Regional workouts have been released.  Above are the WODs for the Male and Female Individuals.  Should be fun to watch!  Click on the pic to see the schedule for the Regionals. They begin on the 15th.