Tuesday, October 9th, 2012

We are in the process of revamping the Legends program, some things will change, some will stay the same. Hopefully the leaderboard and Legends will be somewhat integrated when we roll it out.

Challenge: Max Air Squats in One minute

Go in heats and count for each other. Hip crease below parallel, use a medball if that helps you gauge the depth better but avoid bouncing off the medball. This IS one of the Legends categories, so do your best. Currently, Level 1 is 30 air squats in a minute and Level 2 is 40 squats.

WOD: 20 Minute AMRAP

500 M Row

10 Clean and Jerks (155/115)

10 Burpee Box jumps

REC: 3x20 Negative KB Sumo Deadlifts while standing on 45lb plates. Choose your own weight, don't go too heavy because it is high volume. One foot on each plate will allow you to go an extra four inches. As you stand, engage your hamstrings and lift by pressing the ground away from you rather than pulling the kb up with your back.

Thursday will be a swim WOD so bring your swimsuits...