7.9.14 WOD

Nice Rack! at FIT Park Meadows CrossFit Lone Tree Highlands Ranch near Denver, COA few notes about signing up for classes:

  • Please remember to RSVP for classes in Zen Planner so that we can plan effectively.
  • You can cancel at any time, so sign up early if you are planning to attend.
  • We will still love you if you cancel 5 minutes before class.
  • Sign up closes 2 hours before each class begins.
  • You can always drop in for a class you weren’t signed up for (you just might have to do a burpee or two)
10 minutes to max box jump

“Jumping Fran” for time:
21 Thrusters (95/65)
21 Pull Ups
100 Double Unders
15 Thrusters (95/65)
15 Pull Ups
75 Double Unders
9 Thrusters (95/65)
9 Pull Ups
50 Double Unders

In and Out
***Alternate between these two exercises for one Tabata set

Here’s a great video about proper shoulder position.  Did you know that doing double unders with poor shoulder positioning doesn’t work?  One of the first fixes to mastering double unders is correcting shoulder position.  Enjoy!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=AvqMcW_VtkY[/youtube]