3 Rounds for Time:
50 Ft. Barbell Overhead Walk (155#/105#)
20 Wall Balls (20#/14#)
15 Box Jumps (30’/24″)
Overhead carries and Farmer’s carries are two examples of ways to make you stronger. Any lifts that involve picking something up, stabilizing your midline, and carrying it quickly will work your midsection far more than you might suspect. Every time you stabilize something either overhead or as a heavy load that you must carry; you must activate the muscles that surround your spine. Those include the rectus abdominus, spinal erectors, and obliques. Hip flexors and hip extensors provide stability and locomotion while allowing you to control the weight overhead with your shoulders and midline. As in other weightlifting movements that we do in CrossFit, these are yet another effective way that we work on “abs”.
Last night to vote for best Frankenchipper WOD costume before we declare a winner!
A Dumbbell’s Guide to CrossFit and Weightlifting – Washington Post
High fives to Jana for quietly going about her 1st 15′ rope climb post WOD!