WOD – Friday 4/20

So the Master’s Online Qualifier workouts were released last night and we have 3 masters athletes competing for their chance to go to the CrossFit Games. Micheal B., Kristi, and I must complete all 4 workouts before Monday at 8pm. Needless to say, if you are around and want to come hold a camera, count reps or simply cheer us on, we’d love the support. Let’s go guys!

Spend 2 minutes in Z1
Then, 3 rounds for quality
10 full KBS
10 SA KB strict press
10 goblet squats

Banded shoulder mobility

A1. Push press – 5×5; AHAP across
A2. Banded high pulls – 5×15
The push press, with a barbell. Back to the basics. Try to make a connection between the setup and execution of you strict press and jerks when performing a push press. Stay over your hips and in your heels. Make sure the bar travels in a straight line.

Banded high pulls. Standing on the band, pull the band to below the chin, bringing the elbows as high and behind as possible.

“The Queen’s Crown”
Every 3:00 for 18:00
200m run
20 wall balls (20/14#)
Earn the rest. The faster you get it done. The more rest you are going to get. Tricky balance though.

Accessory Work
Banded leg curls – accumulate 100t
Straight leg, OH sit-ups – accumulate 60

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