06/03/09 WOD

**DRINK A LOT OF WATER. WEATHER IS GOING BE REAL NICE TODAY. NOT A CLOUD IN THE SKY.**


Warm Up:
Virtual Fran: 21-15-9
Use a PVC for Thrusters
Jumping Pull Ups

WOD:
In 2 person teams:
One rows 250m
One throws wall ball shots.
Continue to switch between stations until one person reaches 100 wall balls.

"Not standing tall and completing reps is quite often laziness in an athlete to complete the motion. Most often seen during a set of high rep air squats. However, the real problem with not standing tall arises when we allow the hip flexors to get so tight as to restrict complete range of motion. This shortness is often seen as the inability to fully open the hip in an explosive movement like the clean or snatch. Forcing complete extension of the legs and hips is more than just legitimate, it is mandatory for elite performance and optimal health."

Courtesy of Crossfit Santa Cruz