06.23.2016

“What I’ve realized since is that it’s a very painful process but it’s not destructive… It’s the road to liberation.” –Anne Braden

ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Pig Egg”
3 Rounds for time of
200m Portage (40/20lbs)
20 x Ring Row
20 x American KB Swings (32/24kg)

Notes: During the 200m Portage (portage meaning running with a slam/medicine ball held overhead) athletes must:
1. Run
2. Keep the medicine ball above their heads during any forward movement. Failing to maintain the Pig Egg overhead is considered a foul and earns a 3 x Burpee penalty, to be executed immediately with the Push-up performed with hands on the Medicine Ball. This ensures a rapid set-up for the requisite full medicine ball clean that follows the final burpee in order to force a challenging return to toiling away after completing the foul tax.
Walking or resting/supporting/carrying the medicine ball in any manner other than extended overhead also earn a foul and identical Burpee Taxation. This is going to be an interesting day.

Post scores to comments.

Skill Development
I. Slay Goats
II. Mobilize