S/S/S:

Behind the Neck Push Press

5X5

Increase weight per set

Make jumps based by feel, but last set you should really be pushing to move the weight and keep good form.

Video courtesy of CrossFit HQ.  Grip should be right outside shoulders.  Keep torso upright.  Take a big breath, do a very shallow (but controlled) dip and then drive through your heels and extend the knees and hips.  As the hips open, use the upward momentum of the bar to lock out overhead.  Don’t let elbows go behind you on the bottom.  Also, as you bring the bar back down to your traps/upper back, as the bar touches, bend the knees to absorb the shock.

WOD:

“Tabata Mash: The Frannie Mix tape”

Tabata Thrusters (95/65)*

1 min break

Tabata Pull ups

1 Min break

Tabata Double-Unders

1 Min Break

Tabata Ab Mat Sit Ups

Score = total reps

*Tabata = 8 rounds of 20 sec work, 10 sec rest.  So, do all sets of Thrusters before going to Pull Ups, and all pull ups before going to ab mat sit ups.

Scaling Options:

Thruster weight – as needed

Pullups – scale to banded strict pullups

DUs – scale to single unders

X-tra:

2 min of alternating downward dog/cobra 20 sec holds

Heel cord mash with bar – 2 min per

Couch stretch – 3 min per side