Workout of the Day – August 8, 2013


Workout of the Day – August 8, 2013
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Warm Up:

Run 400 m

10 Good Mornings with PVC Pipe

10 KB Swings

Samson Stretch 20 yards and back

 

Strength:

Work up to 3 rep max or heavy

start with moderate weight at 10 reps

add weight and move to 8 reps

add more weight do 5 reps

add more weight and complete your first round of 3 reps

 

Do 3, 3, 3 reps adding weight as needed with 2 minutes rest between sets

 

WOD:

Feeling a little Chipper

20 kb swings

15 deadlift light weight  #115-1125

20 push ups

30 sit-ups

20 sumo deadlift high pull with kb

30 burpees

15 dead lifts

200 m run

20 kb swings

 

Complete for time!

 

Record your weight for dead lift and time for wod in comments.

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A little more about Natasha Hawkins...

Experience: Division 1 Fastpitch Softball player at San Jose State. Degree: B.S in Marketing and Advertising Certifications: Certified Level 1 CrossFit Trainer Interests: She loves the way the brain works and how personalities and attitude can create a warrior of an athlete that will always persevere and make success for themselves. While she is not a certified nutritionist she studies and practices the Paleo diet and Zone eating. Quirk: I am an avid archer and hunter. Yup, it's true. I have shot archery since I could walk, and hunted with my Dad since I was born. I also have a sister (Cheridan Hawkins) who is a stud pitcher for the Oregon Ducks Softball Team and is on the Junior Olympic Team. My youngest sister Charli Hawkins trains with me at CrossFit and is also a catcher on the 12U California Grapettes. Follow Natasha on Twitter: @NatashaBHawkins