The One and ONLY Island Box!
BB 4 x 3 Sotts Press 45/35/15 then go up by 5 or 2.5#
This is an EXTREME MOVEMENT…NOT FOR EVERYONE
http://www.youtube.com/watch?v=bYYvy0bcMDI
If you have depth or shoulder issues go real light or shallower depth or do Back rack push press.
WOD 10-8-6-4-2-4-6-8-10
Kb Swings 53/35 (X-Grit 70/53)
KB Sumo Deadlift High Pulls
200 m Run (in between reps)
CORE
100 Opposite Limb Plank hold Extensions (right arm-left leg…then..left arm-right leg)
X-Grit
Charlie…12:10
Mike K…12:29
Daniel…13:00
Van…….14:00
David….16:26
Giery…..17:42
The NEW 44#
Kelly O…15:02
Carole….17:37
Jessica…18:50
Josh…….14:31
RX
Tim………12:26
Kara…….11:58
Cooper…13:00
Jason…..13:01
Patrick…13:21
Ellen……13:41
Bryan……13:46
Kathy M.14:33
Craig…..14:40
Mary…..14:58
Ish……..15:03
Robin….15:05
Elizabeth.15:10
John…….15:10
Blake……15:57
Hannah M..16:00
Lane……..16:18
Bryce…….16:18
Mandy…..16:42
Jeff B…….16:49
Alix………17:03
Buddy…..17:14
Steppy….17:38
26#
Sarah……15:12
Sherri……14:36
Rachel…..19:30