5 Rounds
Snatch 95 pounds
5 Overhead squats
Sled pull 20m (or push the car)

Susan Robinson demonstrates good form in the overhead squat.

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.

This functional gem trains for efficient transfer of energy from large to small body parts � the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.

The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power � unsurpassed.

- From The Overhead Squat
CrossFit Journal Issue 36

Five rounds (scaled to three)
20m Tire Flip
40m Waiter Walk @45# KB (20m each arm)
20x Box Jumps @ 24″ box
20m Farmer Carry @ 2x 53# KB
20x Ball Slams @ 20# ball
20m Farmer Carry @ 2x 53# KB
20m Tire Flip

A Military Press, Push Press or Push Jerk is completed when the bar is even with or passes the Frontal Plane.

The point of completion.

“Fran” Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Grandma Carol(69): 8:30 15# jumping PU

Acacia(17): 9:27 65# mixed jumping and kipping PU
Aimee(15): 9:52 58# jumping PU
Kallista(12): 10:32 43# kipping PU
Stefan(10): 16:30 35# kipping

The pain provoked our angry faces.

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips

Acacia(17): 15:49 1.5 pood kettlebell, Jumping Ring Dips
Aimee(15): 16:20 1.5 pood kettlebell, Jumping Ring Dips
Kallista(12): 18:28 43# Jumping Ring Dips
Stefan(10): 28:13 35# mixed Jumping Ring Dips & Regular Dips(1:3 ratio)

Stefan’s Sumo Deadlift High Pull. When doing the SDHP, keep the elbows high and outside. The wieght should touch your chin.

Kallista, locking out at the top of her jumping ring dips.

Kettlebells are always good for SDHP!.

…with the pain of birth (WOD) at CrossFit SLO…

…then we trained…

…and worked…

…and trained…

…and went to training…

…and rested…

…and went to more training…

…and trained…

…and trained some more…

…voile.