0691:

WU: 5-10 minutes
Skill: The aim is to practice not PR. Start out with a light progression to a working load for each exercise.
• Hang power clean 4X5@ 60% (10 min)
• 4X10 TTB (5 min)
• Push Press 8X2 @ 50% HPC # (clean from floor) (10 min)
• 4X10 V-ups (2-5 minutes)
• B. Squat 4X10 @ HPC # (clean from floor) 10 min
GA: TTB modification – 4×10 abmat sit ups, V-up – 4X8 start in table position.

0690:

Hooya to Danielle, Kokoro 32 Graduate! Danielle came in very prepared for the 50 hour experience. She had shown exceptional resolve with the ability to lead and most important be a good teammate. You represented yourself and all of us that train with you at 2120 to the highest standard. I am very proud of you Danielle for you will always be our first Kokoro graduate at CrossFit 2120. CDM
WU: Set Up!
WOD: 20 minutes FQ
• 6 KB SDHP
• 3 kb clean – PP (3R-3L)
• 6 KB Swing
• 10 push ups
• 12 squats
• 200 m run
STRENGTH: DL 2X5 50% 2X5 60% 2X5 65%

0688: Kokoro-Speed Danielle

WU: Lets get ready to get mobile!
WOD: 4RFT
• 15 Thrusters 95/65 (no ghost rides) drop from HH only!
• 15 pull ups
• 15 burpees
• 400 m run

To go and wish Danielle well for this Sunday. Go to US CrossFit in Encinitas this Sunday at 2:00 P.M. Want to check out what she is up to, see here:

0686:

WU: Be ready ready, warm ups will be brisk all day.
WOD: 20 minutes work
• 10 ball slams
• 4 ball get ups
• 10 side to sides
• 10 ball push ups
• 10 ball goblet squats
• 400 m run
STRENGTH: B. Press – 2×5 85% 2X390% 2X1 95%