Out In Front

20 Aug

8-21-2009

1) Front squat: Work quickly up to a heavy triple.

2) Use 85% of today’s 3RM for the following WOD:
12 front squats
5 toes to bar
9 front squats
10 toes to bar
6 front squats
15 toes to bar
3 front squats
20 toes to bar

DROM:

seated pike to
cobra stretch to
seated pike to
shoulder bridge
5 times thru, slow and smooth

Mike G. busts through barrier number 1, the kipping pull up! He got his first kipping pull ups last night and they were buttery. Nike work Mike!

Mike G. first kipping pull up from CrossFit Portland on Vimeo.

Comments 2 Comments
Categories News
Author Xi Xia

2 Responses to “Out In Front”

Karmel 21 August 09 at 2:30 pm #

Nice Work Mike!!! Your first kipping pull-up was super smooth! See ya Sat am!
Nick G 21 August 09 at 10:01 pm #

Yo Mike! Took you over a year, but you did it. Look forward to you kickin some brother butt in the near future..(or your own butt). Either way, Great job Bro.