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Since Mike was solo, he wanted to work on his squats. This is a before and after. The following video shows his last set of front squats. [7.9 MB AVI]
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Dan, Sylvi, Matt and Janice in various stages of Burpee Bliss.
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Janice and Matt deadlifting.
Focus: Strength
Warm-up:
2 rounds of:
Run 400 and 10 each of the following:
kipping swings, dips, sit-ups, good mornings, overhead squats, samson lunges
Skill/Specific Warm-Up: Push Jerks
3 x 3 Warm-up
4 x 3 Workout – increasing weight each round
WOD: 3 rounds for time:
10 x Deadlift
10 x Burpees
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