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STRENGTH:

push press

3/3/3/3/3

increase the weight with each set of 3

CrossFit WOD:

3 rds:

75 double unders (150 S) L1 75 S

30 kettlebell swings 53#/35# RX+ 70#/44# L1 26#/18#

25/20 cal row L1 20/15 cal row

Check out this video on the proper form for the kettlebell swing.  I constantly remind many of you to correct your form. Stop looking at the floor and stop the pendulum swing.The proper form will save your lower back.  Also poper form and technique will allow you to move some heavy weight easily. Watch this simple but great video from CrossFit headquaters … It’s an oldie but a goodie

EXTRA CREDIT:

EMOTM X 5:

2 wall climbs

then practice L sits off the box