2011-03-30 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
25 hollow body rocks
25 left side hollow body rocks
25 right side hollow body rocks
95# good morning x 5

Strength:
“Dynamic Squat Session”
***Box Squat 12X2 @50% + 25% Band tension at the top***
performed on 40 to 60 second splits

135# squats with band tension.
These were not very difficult. http://www.youtube.com/watch?v=0O2zdEKxu8A

WOD: 
Every minute on the minute for 10 minutes
1 Deadlift@50% (Fast) & 5 Heavy Russian KB Swings

Results
205# deadlift, 88# KB.
This workout was comfortable. I did mostly Russian swings with American swings worked in for 3-4 sets.

Post WOD Extra:
3 sets of 1 minute static handstand holds. Set 2 was hard, set 3 I failed before 1 minute
Chandra needs work on the stop watch :)