Thursday. 10.16.14

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 2 rounds of:

5 BB sumo deadlift. 5 BB front squat. 5 burpees.

REVIEW: Sumo Deadlift. Front Squat. OTB burpee.

S: Sumo Deadlift. 3-3-3-3-3. Compare to last week’s numbers. Did you do better?

C: 7 RFT of:

7 Front Squats at 65% of your 1 RM

7 OTB burpees (both feet must pass over the bar at the same time)

This workout has a 12:00 cap.

PURPOSE: Stamina. Mental Toughness. C/R Endurance

LII: Weight of choice

LI: Weight of choice. OTB squat thrusts okay.

PWMOB: Lax ball in C/S/B/G. Stretch hamstrings. Figure 4. Adductors on a wall.

Advanced: 7 KB hang squat cleans 70/53. 7 over the kettlebell burpees.

Endurance: None

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