Strength:
Work up to 1 RM clean (8 minutes to do this),
then back it down to 70% and do 2x reps on the minute for 10 minutes.
WOD:
7 Rounds:
7 thrusters @ 110#/85#
7 Chest 2 Bar pull ups
7 Pistols each leg
7 Toes 2 bar
“CrossFit Football: Teach Athletes to Be a Bullet in a Gun” with Raphael Ruiz CrossFit Journal preview video [wmv] [mov]
“Ones to Watch“, free CrossFit Journal article by Hilary Achauer.
Workout video demo with Katie Hogan – video [wmv] [mov] [HD mov]
