The Everything Move

Workout of the Day for Thursday 12/12/13

Oly Skills
On the Minute for 10 minutes:
3 Squat Snatch*
*Use a comfortable load that lets you go smooth and fast with good form.

Conditioning
“Fran”
21-15-9
Thruster 95/65 pounds
Pull-up

Or:

“Fat Fran”
21-15-9
Thruster 135/95 pounds
Chest to Bar Pull-Up

WOD Demo with CrossFit Forward – video [wmv] [mov] [HD mov] Extended workout footage – video [wmv] [mov]

CrossFit Ready scales today’s WOD – video [wmv] [mov] [HD mov]

Bob Harper does “Fran” – video [wmv] [mov] [HD mov]

Unknown

Why are burpees so awesome?
~Justin

1. Fully functional. What could be more functional then getting down and getting up?

2. Full body. Chest, arms, shoulders, legs, and core.

3. Large load. Your bodyweight is a “large load”.

4. Long distance. You move your center of mass from the floor to full height ( varies for everybody) plus the height of your jump.

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