WOD – 161.7 -

Durability 

Side Plank – 90 Seconds Per Side

This is a standard that needs to be achieved if you’re to have a durable low back. Without this basic static control, building strength can be problematic. Simply do side planks often and you’ll get there.

Skill/Strength 

Warm Up the Overhead Squats and the

CAVEMAN CLEANS!!!

This Saturday CFS athletes will be exposed to a novel movement!!! I call it, The Caveman Clean!!!!!! You need brute strength for this one because you must crush the bell to control it. #cavemanclean #onlyatCFS #handshakegainz @crossfitsyracuse

A video posted by Dan Goldberg (@dannygoldcuse) on Jan 13, 2017 at 9:44am PST

WOD

3 Rounds for Time

21 KB Caveman Cleans (53/35)

21 Box Jumps (24/20)

21 KB Swings (53/35)

21 Overhead Squats (45/35) Rx+ 75/55

Scores from Friday