WOD 9-21-09

Coach Laura came back from her gymnastics cert at Alamo Crossfit with some great new techniques and ideas. Steve and I did some new warm-up moves (see below) and worked on our kipping technique.

WOD:

Run 800 meters

10/10 alternating db shoulder presses (20 lb. dbs)

5 pull-ups

Run 600 meters

10/10 alt db shoulder presses

5 pull-ups

Run 200 meters

10/10 alt db shoulder presses

5 pull-ups

Time: 12:12

This was a quick one! Had some trouble with the new technique on the pull-ups so I got a little flustered there, but otherwise it was good!

Active stretching for the warm up:

Very "Zen" - great stretch too for the hips and glutes!