Strength Day
Sumo Deadlift
2-2-2-2-2-2-2, then
3 rounds 4 time
20 double-unders
10 ring rows
5 box jumps

Here is a video on sumo deadlift by Nia Shanks.

Rest day.  Take a nice day to relax with your family and friends.

Hike Telegraph Pass. Meet at the parking area at 6:30am for a great hike!  Bring water, sunscreen, and some energy!

4 rounds for time:
135# power clean x 10
400m run

Power clean video here from CrossFit.com

Class at 5:30pm only for those who need to make-up a WOD.  Otherwise, do some active recovery.

Fight Gone Bad
5 stations with running clock, 1 min at each station, then 1 min rest.
3 rounds:
wallball
sumo deadlift high pull
box jump
push press
row
(count reps and calories for row)

Video of Fight Gone Bad from CrossFit.com

AMRAP 15 minutes
5 horizontal ring pull-up
10 push-up
15 Overhead squat #15
20 Double unders

Here is a jump rope competition video with Buddy Lee from CrossFit.com

10-8-6-4-2
Kettle bell switch swing
Medicine ball low to high twist (left then right)
Kettle bell power clean and thruster (left then right)

Happy Mother’s Day to the many mothers at our gym.  Have a restful and fun day with your family and friends.  Get ready for a recovery week at Emancipation CrossFit.

Ultimate Frisbee at 9:30am.  Meet us at 9:15am at Friendship Park for a brisk game of ultimate frisbee.  It’s going to be hot, so plan to bring lots of water and a hat!