A1. KB/DB Bench Press* 8-10 reps; rest 20s
A2. Front Squat 8-10 reps; rest 2 min x 3 sets
*If KB/DB is too light change to Bench Press
B1. Weighted Pull-ups 8-10 reps (scale as necessary); rest 20s
B2. Single Leg Deadlift 8-10/leg; rest 2 min x 3 sets
________________________________________________
Thanks to Dan Reshef for the great pics!
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First of all, great job 5:30am class. You guys never cease to amaze me how hard you can work that early in the morning.
Second, found a great coaching tool on one of the numerous crossfit sites I stalk. Anyone wanting me to video tape them and fool around with it let me know via my facebook or any of the other coaches.
In the mean time, check out what it can do! OOOOOOO pretty S-pull!
http://www.youtube.com/watch?v=1M2VGD09rtI&feature=g-upl&context=G2eb74dbAUAAAAAAAAAA
Posted by: Pat D. | January 23, 2012 at 08:52 AM
That link isn't working for me, but I'm very interested in finding out more!
Posted by: Christina | January 23, 2012 at 09:19 AM
Ok so I'm a little new to this posting videos to youtube....here's a better link
http://www.youtube.com/watch?v=1M2VGD09rtI
Posted by: Pat D. | January 23, 2012 at 10:06 AM
Nice Pat!
Can't wait to try it when I get back home.
See you soon,
Posted by: mike | January 23, 2012 at 05:17 PM