Saturday, April 18

Congrats to everyone on the Barbara and Power Clean PRs!!

Skulls Saturday:

Session 1 - Location: Friendship CrossFit

Warm-Up:
4 Rounds:
350m Ski
15 WB
6-10 Pull-Ups
5 Attempts for Max HS Hold on one mat.

1) 12-10-8:
DB/KB Thrusters (55/35)
Muscle-Ups

One partner goes, other one counts, immediately after the 8 Muscle-ups are done from partner A, Partner B begins on the 12 set of thrusters.  If partners cannot do muscle-ups yet, Scale to CTB + Ring Dips (equal Reps).

Immediately after Partner B finishes begin:

With a partner complete:
Death by 55/35lb DB/KB Thrusters -- Both partners need to complete the number inside the minute.

2) Grid Speed Training:
AmRap10
5 C&J @ 155/105 TnG
2 Rope Climbs
Sprint to tag team.
Teams of 3-4

3) 30 Strict HSPU for Time - Create a deficit or assistance to put you into the 6-8 range for set 1, try to accomplish this in 5 sets or fewer. 

Session 2 - 3:00pm Location: 500 W Wilson Bridge Rd #245, Worthington, OH 43085 (This is the building next to the park/hill).

4) Teams of 3-4:
Hill Sprints - w/ sled, with partners, with objects. 
Handstand Walk practice.