Wednesday, Sept 11th, 2013

Strength:  Deficit Deadlifts 3x20

To remember Sept 11th, we are doing the following Hero WOD.

WOD:  "Badger"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq and all those who have suffered because of the tragic events of 9/11.

3 Rounds for Time

30 Squat Cleans (95/65)

30 Pull Ups

Run 800 Meters

*40 minute tapout

REC:  Foam Roller

Check out the Chief's post about Deadlift Strength Endurance

Monday, May 20th, 2013

Weekly Warm Up:  **Don't ignore the warm up and don't rush through it either.  Do each movement deliberately with control to increase core stability, general mobility, personal discipline and muscle memory.**  

10 Knees to Elbow, 10 Back Extensions, 5 wall squats (20 seconds down, 20 seconds up), 10 Ring Push Ups

Strength:  Back Squat 6x2 (Get Heavy!)

WOD:  For Time

100 KB Thrusters (KB in each arm 1.5/1)

10 Chest-to-Bar Pull Ups every time you drop the kettlebells

REC:  Foam Roller