"When you feel that stretch in the hamstrings that's when your knees can start to bend."

Coach Cady Hart-Petterssen explains proper body position on the erg. Courtesy of CrossFit 

WOD 121316

Who do you love enough to cook or bake for?

Body Weight Challenge Day 27 - 54 Burpees

Warm-Up 10

10 Pass Throughs
10 Dislocates

 Demonstrate ring pushups
(as a modification for regular
push-ups), KB goblet squat,
lunge and Ring Row

Power Clean

Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps

Metcon (Time)

For time:
Run 400 Meters
15 Power Cleans (115/75 lbs)
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans

Scaling: Row/Bike 500 M

Cash Out

54 Burpees then:

Alternate Between:
Hollow Rock
Superman Hold
Perform 30sec Hollow Rock
Rest 15sec
Perform 30sec Superman
Rest 15sec
5 Rounds

Out of Town WOD

FOR TIME: 100 JUMPING JACKS 75 AIR SQUATS 50 PUSHUPS 25 BURPEES

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD